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The Guided Morning Meditation for Beginners (That Will Change Your Day)

The Guided Morning Meditation for Beginners (That Will Change Your Day)

I’m sure you’ve heard or read about the benefits of having a meditation routine, but you might still feel a bit hesitant to start because you find the whole concept of meditating too daunting, or you think that you need a lot of time to practice meditation.

Or maybe, you tried it a few times but it felt frustrating because you felt your mind overflown with thoughts and you might have felt overwhelmed, and probably told yourself that you’re not good at it.

In this article, I’ll share basic concepts about the real purpose of meditation, the benefits of incorporating this sacred practice into your life and simple tips to follow, so you can clear away the obstacles to your daily practice and learn some basic practicing exercises that will make a positive difference in your life.

Your body and mind on morning meditation

Meditation is a great tool to maintain a healthy balance of dialogue between your mind and your body. It is a simple technique that you can practice anytime and anywhere to alleviate stress. Just like physical exercise, the more you practice, the more benefits you’ll notice and the longer they will last – in both, mind and body.

A study by The American Psychological Association reported that 40 percent of the people they surveyed reported overeating or eating unhealthy foods as a result of stress, while 46 percent said they lie awake at night due to high stress levels.

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Here’s the thing: you can focus on eating healthier, exercising more frequently, getting more sleep, using more natural products on our skin and at home, but if you don’t take care of your mind, you will still feel unbalanced in your life.

Meditation makes you have a cleaner body and clearer mind:[1]

    A Harvard study showed that meditating can help decrease stress and anxiety levels which in turn will diminish inflammation in our bodies, reduce blood pressure, improve attention, sleep better, help us make smarter choices and regulate our thoughts, so we don’t jump so fast into reacting and judging.

    Meditation helps to reduce stress, but a great benefit is that you will find peace within, the peace that spiritual traditions talk about that passes all understanding. One of the biggest goals of meditation is that you tune in with yourself and connect with your center, to get in touch with the energy of “oneness”.

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    Meditation is a way to get in the space between your thoughts. You have a thought here, a thought there and there’s little space between every thought that is called stillness – this space is the gateway to the infinite mind and that sense of divine connection.

    Clearing the obstacles to morning meditation

    The most common obstacles to meditation are the ones that we create ourselves, even if sometimes we are not aware.

    Here are a few of the most common ways we tend to resist starting a new meditation practice and what to do about it:

    “I don’t have time.”

    There’s a misconception that you need to sit down to meditate for at least 30 minutes to an hour. You can start your daily practice investing anywhere from 5 minutes to an hour. You can set the rules for yourself! You just need to commit to starting.

    Start small, and as you practice more consistently I can tell you that you’ll start adding more time to your practice.

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    “I can’t sit still.”

    Do meditation your own way. Some people don’t like sitting but they enjoy walking meditations.

    Dr. Kelly McGonigal suggests a 10 minute walking meditation involving 1 minute of paying attention to each of the feelings of your body while walking, the feeling of your breath, the sensations of air or wind on your skin, what you can hear, and what you can see.

    “My mind never stops.”

    It is normal to feel frustration while learning to meditate. Shifting your expectations will help in overcoming this obstacle.

    Always focus on subtle incremental improvements. A great achievement is to gradually understand your mind and learn how to shift negative thinking.

    Basic morning meditation techniques

    Every good meditation practice begins with finding what works best for you. Remember, there is no right or wrong way to meditate since there are different techniques or styles of meditation.

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    Here are a few of them:

    • Breathing meditation – You can use this technique alone as a meditation to calm your mind and reduce distractions. Simply focus your attention on your breath, the inhale and exhale. This video can help you with this.
    • Candle staring – This is great if you find it hard focusing. Just light a candle and stare at it. Your attention will be held. If your mind has thoughts, just thank them and go back to staring at the candle.
    • Mantra meditation – Repeating words can help you find calm and focus. Here are 8 powerful mantras for deep inner peace.
    • Guided meditation – There are many resources online that have guided meditations and music to help you relax. Just google “guided meditation” and you’ll find tons of resources.
    • Walking meditation – We cover that one above — a 10 minute walking meditation involving 1 minute of paying attention to each of the feelings of your body while walking, the feeling of your breath, the sensations of air or wind on your skin, what you can hear, and what you can see.
    • Mindfulness meditation – Mindfulness is about recognizing what is happening in the present moment, including what is arising and passing. This includes thoughts, sounds, feelings in the body and anything else present. The idea is to just observe without judgment, and remain open and aware. Here is a step-by-step guide to practice mindfulness in your day-to-day life.

    Experiment different techniques and stick to what works best for you.

    The guided morning meditation

    If you have never meditated before or if you haven’t meditated in a long time, I recommend that you start with 5-10 minutes. With practice, you’ll be able to sit for longer periods of time.

    You can set an intention before you begin, but start your practice without attachment to any particular outcome or how your meditation practice “should” be. Just be open to experience what you’re meant to receive from every practice.

    The best time to meditate is early in the morning (before your coffee or tea), that way you set yourself up for a peaceful start to your day. Follow these simple steps to start you meditation practice:

    1. Find a place that will be your sacred space for meditation. Try to pick a room that is free from a lot noise or distractions, and make it cozy. You can add relaxing background music, light a candle and/or incense, or diffuse a relaxing essential oil.
    2. Choose a time. Make meditation a priority, set an appointment with yourself and practice at the same time every day and see this as feeding your soul. Some people like to meditate right before they go to bed, this will help you sleep more soundly.
    3. Wear comfortable clothes. For example your PJ’s.
    4. Sit comfortably. You can sit on a cushion on the floor, on your couch or a chair. Try to have backrest so you can keep your back erect. You don’t need to try fancy yogi postures at the beginning. Don’t lay down because most likely, you’ll fall asleep. Just sit still and straight.
    5. Set a timer.
    6. Always start your meditation practice with 5 to 7 long and slow deep breaths so you can start releasing tension.
    7. Then just start focusing your mind on an object. It could be the flame of a candle, your breathing or repeating a mantra like “I am”.
    8. Just know that you’ll have thoughts, you might feel sensations in your body and you might hear sounds in your environment. It’s all normal. Whenever you become conscious of that, just go back to the object you were focusing on, or go back to paying attention to your breathing again, or repeating your mantra, but do it mentally without moving your lips and your tongue.

    Even if you feel like you didn’t accomplish much with your practice on a specific day, be consistent. Honor and acknowledge yourself for taking the time to practice. Even if you feel that the effects are not obvious, be grateful for your practice and in no time you’ll be glad you started!

    Featured photo credit: Stocksnap via stocksnap.io

    Reference

    [1] The Art of Living: The benefits of meditation
    you never knew

    More by this author

    Patricia Young

    Certified Professional & Holistic Coach, bestselling author, host of the Awakening to Life podcast

    How to Practice Positive Thinking And Change Your Life Why Some People Have a Lack of Empathy (And How to Deal with Them) How to Forgive and Live a Happy Life Again (A Step-By-Step Guide) The Guided Morning Meditation for Beginners (That Will Change Your Day)

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    Last Updated on July 10, 2020

    How to Reinvent Yourself and Change Your Life

    How to Reinvent Yourself and Change Your Life

    There will always be times in your life when you may need to learn how to reinvent yourself. This could come when you experience a big change, such as leaving your job, moving on from a relationship, transferring to a new home, or losing a loved one. If you are going through a major shift in your life, you may have to find new ways of thinking or doing things, or risk failing to reach your full potential.

    “When something bad happens, you have three choices. You can let it define you, let it destroy you, or you can let it strengthen you.”

    Many people who dared to leave their old unhappy lives enabled themselves to pursue their passions and find a renewed zest for living. You can also achieve the same if you take a leap of faith and make things happen for yourself.

    To help you always be at your best wherever you may be in your life, here are some practical tips on how to reinvent yourself.

    The Reinvention Checklist

    Before embarking on a journey of self-reinvention, you need to make sure that you have everything that you need to make the trip bump-proof. These things include:

    Resilience

    Problems and obstacles are guaranteed to happen. Some of them will be difficult and may knock you off course; the important thing, however, is that you learn from these difficulties, never lose focus, and always get back up. This requires building resilience to get through the tough times.

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    Support

    Humans are social beings. Although it is important that you learn to rely on yourself when facing any challenge, it is also important to have a support team that you can lean on to give you a boost when things get too tough and to correct you when you’re making mistakes.

    The key is to find the right balance between independence and dependence. Don’t be afraid to be vulnerable and share the difficulties you’re facing. When you open up, you’ll find the people who are really going to be there for you.

    Self-Care

    During the process of learning how to reinvent yourself, you will have to pull yourself away from your old comfort zones, habits, roles, and self-perceptions. This can be difficult and cause you to question your self-worth, so it’s important to engage in self-care to maintain a positive outlook and keep your mind and body healthy as you face the challenges that await you. Self-care can include:

    • Participating in a hobby you enjoy
    • Spending time with your support system
    • Taking some time to walk in nature
    • Practicing loving-kindness meditation

    Find what works for you and what helps you feel like your true self as you seek a reinvented version of you.

    How to Reinvent Yourself

    Once you’re sure that you’re equipped with all the tools in the self-reinvention checklist, you can begin your journey of learning how to reinvent yourself.

    1. Discover Your Strengths

    This step provides valuable information on how you deal with certain situations. If you have this information, you will be able to manage difficulties more efficiently.

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    To find out what your strengths are, you can ask your friends and colleagues for feedback, engage in self-reflection, or try these 10 Ways to Find Your Own Personal Strengths.

    2. Plan

    This step calls for a thorough assessment of your current emotional, psychological, and financial status so that you can develop plans that are realistic and practical.

    It’s okay to have ambitious dreams, but your plans have to be realistic. Making use of SMART goals can help you plan your life better.

    You can also consult your mentor or life coach for practical tips and advice.

    Ultimately, you’ll want to create specific long-term and short-term goals that you can create milestones for. By doing this, you’ll lay out a specific roadmap to your reinvented self.

    3. Try Things Out

    Sometimes, we don’t know if solutions actually work until we try them out. This is why it is important to experiment whenever possible, especially if you’re dealing with a career change. You may need to simply experiment in order to find the things you like. This can be the same with hobbies. If you’re not sure what you would like doing, accept invitations from friends to join them in their favorite sport or take a class, like pottery or photography.

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    By seeing what’s out there in any area of your life, you’ll have a better chance of finding the things you enjoy and the goals you want to create.

    4. Manage Your Finances Well

    Changes may require a bit of money. If you’re shifting to a new career, you may have to pay for training. If you’re going through a tough divorce or having a hard time dealing with the death of a loved one, you may have to pay for therapy. If you’re moving to a new home, you’ll definitely have to pay a whole lot of expenses.

    All of these things are possible, but it will require a bit of money savviness as you learn how to reinvent yourself. If you have that cushion, you’ll feel more comfortable straying from your current path to try new things.

    5. Muster Your Courage

    Fears and self-doubt may arise when you encounter difficulties and setbacks. Sometimes, they may also come when you’re taking risks. You have to manage these negative emotions well and not allow them to discourage you. Tap into your courage and try doing at least one new thing each week to develop it.

    Learn how to deal with your self-doubts to move forward in this article: How Self Doubt Keeps You Stuck (And How to Overcome It)

    6. Use Your Support Group

    As stated above, you need to build a strong support group before you even start the process of reinventing yourself. Your group will keep you from taking wrong turns and encourage you when you get too weighed down by problems. Don’t be afraid to call them, or even ask them out for coffee if you need to vent about the current difficulties you’re facing.

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    7. Remind Yourself Every Day of Your Commitment

    Write your goals on different-sized cards and scatter them at home and at work in places where you can easily see them. This way, you will constantly be reminded of where you want to be. Remember, writing down your goals helps them stick[1].

    8. Accept Failure, Learn, and Resume Your Journey

    Failing is normal, especially when we’re trying out something new. When you fail, simply recognize it, learn from it, and move on. Failure, in the end, is the best way to learn what does and doesn’t work, and you simply won’t be able to learn how to reinvent yourself if you don’t accept the inevitable failures that await you.

    Final Thoughts

    If you truly want to learn how to reinvent yourself and live the life you desire, take the advice above and start taking action. It will take time, patience, and plenty of effort to make the change you want happen, but it will be all worth it.

    More Tips on How to Reinvent Yourself

    Featured photo credit: Ashley Rich via unsplash.com

    Reference

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