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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 September 18, 2020

    13 Helping Points When Things Don’t Go Your Way

    13 Helping Points When Things Don’t Go Your Way

    For the original article by Celestine: 13 Helping Points When Things Don’t Go Your Way

    “We all have problems. The way we solve them is what makes us different.” ~Unknown

    “It’s not stress that kills us, it is our reaction to it.” – Hans Selye

    Have you ever experienced moments when things just don’t go your way? For example, losing your keys, accidentally spilling your drink, waking up late, missing your buses/trains, forgetting to bring your things, and so on?

    You’re not alone. All of us, myself included, experience times when things don’t go as we expect.

    Here is my guide on how to deal with daily setbacks.

    1. Take a step back and evaluate

    When something bad happens, take a step back and evaluate the situation. Some questions to ask yourself:

    1. What is the problem?
    2. Are you the only person facing this problem in the world today?
    3. How does this problem look like at an individual level? A national level? On a global scale?
    4. What’s the worst possible thing that can happen to you as a result of this?
    5. How is it going to impact your life in the next 1 year? 5 years? 10 years?

    Doing this exercise is not to undermine the problem or disclaiming responsibility, but to consider different perspectives, so you can adopt the best approach for it. Most problems we encounter daily may seem like huge issues when they crop up, but most, if not all, don’t have much impact in our life beyond that day.

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    2. Vent if you have to, but don’t linger on the problem

    If you feel very frustrated and need to let off some steam, go ahead and do that. Talk to a friend, complain, crib about it, or scream at the top of your lungs if it makes you happy.

    At the same time, don’t get caught up with venting. While venting may temporarily relieve yourself, it’s not going to solve the problem ultimately. You don’t want to be an energy vampire.

    Vent if there’s a need to, but do it for 15 to 20 minutes. Then move on.

    3. Realize there are others out there facing this too

    Even though the situation may be frustrating, you’re not alone. Remember there are almost 7 billion people in the world today, and chances are that other people have faced the same thing before too. Knowing it’s not just you helps you to get out of a self-victimizing mindset.

    4. Process your thoughts/emotions

    Process your thoughts/emotions with any of the four methods:

    1. Journal. Write your unhappiness in a private diary or in your blog. It doesn’t have to be formal at all – it can be a brain dump on rough paper or new word document. Delete after you are done.
    2. Audio taping. Record yourself as you talk out what’s on your mind. Tools include tape recorder, your PC (Audacity is a freeware for recording/editing audio) and your mobile (most mobiles today have audio recording functions). You can even use your voice mail for this. Just talking helps you to gain awareness of your emotions. After recording, play back and listen to what you said. You might find it quite revealing.
    3. Meditation. At its simplest form, meditation is just sitting/lying still and observing your reality as it is – including your thoughts and emotions. Some think that it involves some complex mambo-jumbo, but it doesn’t.
    4. Talking to someone. Talking about it with someone helps you work through the issue. It also gets you an alternate viewpoint and consider it from a different angle.

    5. Acknowledge your thoughts

    Don’t resist your thoughts, but acknowledge them. This includes both positive and negative thoughts.

    By acknowledging, I mean recognizing these thoughts exist. So if say, you have a thought that says, “Wow, I’m so stupid!”, acknowledge that. If you have a thought that says, “I can’t believe this is happening to me again”, acknowledge that as well.

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    Know that acknowledging the thoughts doesn’t mean you agree with them. It’s simply recognizing the existence of said thoughts so that you can stop resisting yourself and focus on the situation on hand.

    6. Give yourself a break

    If you’re very stressed out by the situation, and the problem is not time sensitive, then give yourself a break. Take a walk, listen to some music, watch a movie, or get some sleep. When you’re done, you should feel a lot more revitalized to deal with the situation.

    7. Uncover what you’re really upset about

    A lot of times, the anger we feel isn’t about the world. You may start off feeling angry at someone or something, but at the depth of it, it’s anger toward yourself.

    Uncover the root of your anger. I have written a five part anger management series on how to permanently overcome anger.

    After that, ask yourself: How can you improve the situation? Go to Step #9, where you define your actionable steps. Our anger comes from not having control on the situation. Sitting there and feeling infuriated is not going to change the situation. The more action we take, the more we will regain control over the situation, the better we will feel.

    8. See this as an obstacle to be overcome

    As Helen Keller once said,

    “Character cannot be developed in ease and quiet. Only through experiences of trial and suffering can the soul be strengthened, vision cleared, ambition inspired and success achieved.”

    Whatever you’re facing right now, see it as an obstacle to be overcome. In every worthy endeavor, there’ll always be countless obstacles that emerge along the way. These obstacles are what separate the people who make it, and those who don’t. If you’re able to push through and overcome them, you’ll emerge a stronger person than before. It’ll be harder for anything to get you down in the future.

    9. Analyze the situation – Focus on actionable steps

    In every setback, there are going to be things that can’t be reversed since they have already occurred. You want to focus on things that can still be changed (salvageable) vs. things that have already happened and can’t be changed. The only time the situation changes is when you take steps to improve it. Rather than cry over spilt milk, work through your situation:

    1. What’s the situation?
    2. What’s stressing you about this situation?
    3. What are the next steps that’ll help you resolve them?
    4. Take action on your next steps!

    After you have identified your next steps, act on them. The key here is to focus on the actionable steps, not the inactionable steps. It’s about regaining control over the situation through direct action.

    10. Identify how it occurred (so it won’t occur again next time)

    A lot of times we react to our problems. The problem occurs, and we try to make the best out of what has happened within the context. While developing a healthy coping mechanism is important (which is what the other helping points are on), it’s also equally important, if not more, to understand how the problem arose. This way, you can work on preventing it from taking place next time, vs. dealing reactively with it.

    Most of us probably think the problem is outside of our control, but reality is most of the times it’s fully preventable. It’s just a matter of how much responsibility you take over the problem.

    For example, for someone who can’t get a cab for work in the morning, he/she may see the problem as a lack of cabs in the country, or bad luck. However, if you trace to the root of the problem, it’s probably more to do with (a) Having unrealistic expectations of the length of time to get a cab. He/she should budget more time for waiting for a cab next time. (b) Oversleeping, because he/she was too tired from working late the previous day. He/she should allocate enough time for rest next time. He/she should also pick up better time management skills, so as to finish work in lesser time.

    11. Realize the situation can be a lot worse

    No matter how bad the situation is, it can always be much worse. A plus point vs. negative point analysis will help you realize that.

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    12. Do your best, but don’t kill yourself over it

    No matter how bad your situation may seem, do your best, but don’t kill yourself over it. Life is too beautiful to worry so much over daily issues. Take a step back (#1), give yourself a break if you need to (#6), and do what you can within your means (#9). Everything else will unfold accordingly. Worrying too much about the outcome isn’t going to change things or make your life any better.

    13. Pick out the learning points from the encounter

    There’s something to learn from every encounter. What have you learned from this situation? What lessons have you taken away?

    After you identify your learning points, think about how you’re going to apply them moving forward. With this, you’ve clearly gained something from this encounter. You’ve walked away a stronger, wiser, better person, with more life lessons to draw from in the future.

    Get the manifesto version of this article: [Manifesto] What To Do When Things Don’t Go Your Way

    Featured photo credit: Alice Donovan Rouse via unsplash.com

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