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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 November 17, 2019

    40 Amazing Date Ideas for Valentine’s Day

    40 Amazing Date Ideas for Valentine’s Day

    With Valentine’s Day just around the corner, starry-eyed lovers worldwide are getting ready to celebrate their love and planning the perfect date for their partner. However, there are many loving, caring, and generally great people out there who simply can’t think of a single romantic thing to do, let alone create the ultimate Valentine’s Day experience for their loved one. If you are looking for some great date ideas that will put a smile on your partner’s face and melt their heart, then just keep on reading. I’ve got a pretty big list of choices for you. Here are some great ideas ranging from tried and true classics, to the fun and slightly unconventional.

    1. Rom-coms marathon

    This is a very basic yet highly romantic way of spending the day with your partner. Take a few days to prepare the right playlist and create a romantic atmosphere at home. You can order out some food, open a bottle of wine and cuddle up in front of the TV.

    2. Recreate your first date

    Rated pretty high on the “romantic gestures scale,” this is guaranteed to impress your significant other. It requires a good memory and a bit of work to make it just right, but it is well worth it. Walk down the same streets where you first kissed and have a couple of drinks in that old coffee shop where you had your first drinks together. Don’t be afraid to spend a bit extra and add a little romantic gift into the mix.

    3. Cook for your loved one

    Start researching good recipes for a romantic dinner for two, get the right ingredients and prepare a couple of practice dinners to make sure you’ve got your technique and presentation down pat. Cooking for someone can be a big turn on and you can create some incredible meals without spending too much money. Take it up a notch by dressing classy, decorating your dining room and presenting your partner with a printed menu.

    4. Organize your very own ancient Greek party

    Here’s another one of those creative date ideas for the stay-at-home couple. The ancient Greek private party can be a very fun and erotic experience. You can decorate by using big bowls full of grapes, spreading some white sheets all over the place, placing some plastic vines here and there, putting up a few posters depicting Greek parties and having plenty of wine lying around. Wear nothing but light sheets or costumes and channel some of that hot-blooded Greek spirit.

    5. A romantic weekend getaway in the mountains

    For those looking for a change of scenery and an escape from the busy city, there is nothing better than a quiet, romantic weekend in the mountains. There are plenty of fun activities like skiing that will keep you active. You can have fun making a snowman or engaging in a snowball fight, and, of course, there is plenty of privacy and great room service waiting for you back at your room.

    6. Fun day at the shooting range

    A bit unconventional but an incredibly fun and exciting date that will get your blood pumping and put a huge smile on your faces. Try out a number of guns and have a bit of a competition. Some outdoor ranges have fully automatic rifles, which are a blast to shoot.

    7. Rent an expensive sports car for a day

    Don’t be afraid to live large from time to time—even if you can’t afford the glamorous lifestyle of the stars, you can most definitely play pretend for a day. Put on some classy clothes and drive around town in a rented sports car. The quick acceleration and high speed are sure to provide an exhilarating experience.

    8. Go on a shopping spree together

    Very few things can elicit such a huge dopamine rush as a good old shopping spree. Get some new lingerie, pretty shoes, a nice shirt and tie, a couple of new video games or whatever else you need or want. This is a unique chance to bond, have fun and get some stuff that you’ve been waiting to buy for a while now.

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    9. Hit the clubs

    For all the party animals out there, one of the best date ideas is to go out drinking, dancing, and just generally enjoying the night life. Visit a few good clubs, then go to an after-party and keep that party spirit going for as long as you can.

    10. Spend the day driving around the city and visiting new places

    This one is geared towards couples who have been together for a year or two and want to experience a few new things together. Visit a few cool coffee places on the other side of town, check out interesting restaurants you’ve never been to, and consider going to see a play or having fun at a comedy club on open mic night.

    11. Wine and chocolates at sunset

    Pick out a romantic location, such as a camping spot on a hill overlooking the city or a balcony in a restaurant with a nice view, open a bottle of wine and a box of chocolates and wait for that perfect moment when the sky turns fiery red to embrace and share a passionate kiss.

    12. Ice skating

    There is something incredibly fun about ice skating that brings people closer together and just keeps you laughing (maybe it’s all the falling and clinging to the other person for dear life). You can have some great fun and then move on to a more private location for some alone time.

    13. Body painting

    Speaking of private locations and intimate moments, body painting allows you to spice things up back at your place and add a new element of fun to foreplay. You’ll need adequate body paints and some brushes and the rest is up to you. You can do tiger stripes, paint a t-shirt on your partner, or go for something more abstract—the choice is yours.

    14. Model clothes for each other

    This one goes well when combined with a shopping spree, but you can just get a bunch of your clothes—old and new—from the closet, set up a catwalk area and then try on different combinations. You can be stylish, funny or beautiful. It’s a great after-dinner show and a good way to transition into a more intimate atmosphere.

    15. Dance the night away

    If you and your significant other are relatively good dancers, or if you simply enjoy moving your body to the rhythm of the music, then a night at salsa club or similar venue is the perfect thing for you. Alternatively, you can set up dance floor at home, play your favorite music, have a few drinks and dance like there is no tomorrow.

    16. Lock the doors, turn off the phones and have the whole house to yourselves

    This one might seem a bit obvious and kind of redundant seeing as how I’ve already mentioned a bunch of stay-at-home date ideas that require this step as a prerequisite, but when I say, “Have the whole house to yourselves,” I literally mean turning the whole house into romantic stage where you can explore your fantasies. Decorate each room a bit differently, have a lot of snacks and drinks lying around, put a bunch of blankets and pillows on the floor and go from room to room throughout the day. You can start off with a steaming shower, have a romantic meal, then watch a movie cuddled up on the couch and eventually make your way to the bedroom.

    17. Organize a nature walk

    Being outside has many health benefits, but what you are going for is the beautiful view, seclusion, and the thrill of engaging in some erotic behavior out in the open. You can rent a cottage far from the city, bring some food and drinks, and explore the wilderness. This is nice way to spice things up a bit and get away from the loud and busy city life.

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    18. Act out a fun scenario wearing costumes

    Some role-playing may be just the thing you need to spice up your love life after a few years of being together, but it can be a very fun experience for new couples as well. Work on the scenario together (wounded soldier and nurse, a female cop arresting a robber, etc.), buy the right costumes and accessories beforehand and find a good setting. You could also rent a hotel room to add to the forbidden-fruit vibe.

    19. Travel abroad

    This takes a bit of planning in advance and may be a bit costly, but if you can afford it, there are very few things that can match a trip to France, Italy, Egypt, Turkey, Greece, or a number of other excellent locations.

    20. Go on a hot-air balloon ride

    These are very fun and romantic—you get an incredible view, get to experience the thrill of flying, and you’ve got enough room for a romantic dinner and some champagne. Just be sure to wear warm clothes, it can get pretty cold high up in the air.

    21. A relaxing day at the spa

    Treat your body, mind and senses to a relaxing day at the spa. You and your partner will feel fresh, comfortable and relaxed—a perfect date for the more serious couples who don’t get to spend as much time with each other as they’d like.

    22. A trip down memory lane

    This one is great for long-term couples who will benefit from reminiscing about all of their fondest memories together from the start of the relationship through to the present, reliving some of the most significant moments they shared.

    23. Fun times at a karaoke bar

    A great choice for couples celebrating their first Valentine’s Day together—it’s fairly informal and inexpensive, yet incredibly fun and allows for deeper bonding. Once you have a few drinks in your system and come to terms with the fact that you are making a complete fool of yourself, you’ll have the time of your life!

    24. Helicopter tour of the city followed by dinner

    A modern equivalent to the hot-air balloon ride, the helicopter tour is among the more reasonably priced date ideas and is incredibly romantic and exciting. After about half an hour or an hour of sightseeing you can finish off the upper-class experience by dining in a nice restaurant.

    25. Horseback riding

    Horseback riding is incredibly fun, especially if you’ve never done it before. And what girl doesn’t dream of a prince coming to take her on an adventure on his noble steed? It evokes a sense of nobility and is a very good bonding experience.

    26. Plan a fun date night with other couples

    Take a break and rent a cabin in the woods, go to a mountain resort, a couple’s retreat, or just organize a huge date night at someone’s place and hang out with other couples. This is a great option for couples who have spent at least one Valentine’s Day together and allows you to customize your experience to suit your needs. Also, you can always retire early and get some alone time with your partner if you so desire.

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    27. Cocktail night

    This can be done privately, or with other couples if you are organizing a group Valentine’s Day celebration at someone’s house. All you need is a bunch of different drinks, a few accessories like fruit and spices, and internet access to check out some cool recipes online. Try out all sorts of fun cocktails and mix some brand new ones on your own. Make it a fancy dress night for added fun.

    28. Make reservations at an exclusive restaurant

    A fairly old school move, except this time you can pick out a restaurant that serves a particular type of cuisine you’ve never tried before. Go for a place that has unusual menus and likes to make a show out of presenting the food, rather than just going for your regular “suits and monocles” type venue.

    29. Go to a concert

    There are a whole bunch of things happening around Valentine’s Day, so go online and check out what’s happening near you. You’ll surely be able to find tickets for a cool concert or some type of festival with live music.

    30. Fancy night on the town

    Buy some elegant new clothes, rent a limo for the night and go to a nice restaurant, followed by a jazz club or gallery exhibition. Walk tall, make a few sarcastic quips, and have a few laughs with your partner while letting your inner snob take charge for a few hours.

    31. Take a tour of the historical and cultural sites of your city

    For the cultured crowd and history buffs among us, a day spent learning about some of the local history and delving deeper into national culture is both incredibly fun and a great way to share a unique experience with a loved one. You’d be surprised to find just how much you don’t know about the place you live in.

    32. Live out a James Bond film at a casino

    A beautiful lady in a simple yet sensual, form-fitting, black dress, and a strong and handsome, if somewhat stern-looking man in a fine suit walk up to a roulette table with drinks in hand and place bets at random as they smile at each other seductively. This is a scenario most of us wish to play out, but rarely get a chance. It can be a bit costly, but this is one of the most incredibly adventurous and romantic date ideas.

    33. Go bungee jumping

    People in long-term relationships often talk about things like keeping a relationship fun and exciting, doing new things together, trusting each other and using aphrodisiacs. Well, bungee jumping is a fun, exhilarating activity you can both enjoy; it requires trust and the adrenaline rush you get from it is better than any aphrodisiac out there. Just saying, give it a shot and you won’t regret it.

    34. Take a tour of a winery or brewery

    Taking a tour like this can be a great opportunity to learn new things about wine or beer (or perhaps whiskey) and how it is made, while at the same time getting a chance to taste some excellent drinks and get a few bottles for later in the evening.

    35. Make a fun music video

    Meet up earlier in the day, take decent camera, and start shooting a music video. Rehearse the lyrics (you can even make up your own silly song), dress up, and start filming. You’ll have tons of fun doing it and you can edit the video later and have a cool memento.

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    36. Play some sports

    Some one-on-one basketball, a soccer match against another couple, a bit of tennis, or even something as simple as a table tennis tournament (make it fun by stripping off items of clothing when you lose a game). You can combine this with date idea #13 and paint team uniforms on each other and play in the nude.

    37. Visit a club with live music

    A great option for just about any couple—pick a club that has live performers (whether it’s jazz, rock or even a poetry reading) and dress up for the occasion. Be sure to make reservations in advance to avoid the Valentine’s Day rush, and focus on making your date feel comfortable.

    38. Take skydiving lessons

    Another adrenaline-filled date, skydiving is sure to get your heart racing like crazy and leave you with a goofy grin for the rest of the day. You can offset all the excitement by ending the day with a quiet dinner at home.

    39. Go for some paintball

    Playing war games is an excellent way to get your body moving, focus on some of that hand-eye-coordination, and engage your brain in coming up with tactical solutions in the heat of the moment. It is also a great bonding experience, adrenaline-fueled fun, and role-playing all wrapped into one. And when you get back home, you can always act out the wounded soldier scenario (see #18).

    40. Fill the whole day with random fun activities

    Just say no to plans, reservations and clichés—take your partner by the hand, have your credit card ready and just go out and have some fun. Bowling, followed by a drink at a coffee shop and then a romantic movie? Sure, why not? Going for lunch at a nice restaurant and then organizing a double-date game night? Go right ahead. Going for a long walk in the park, visiting a museum, followed by romantic meal at home and then going out to a club? Hey, who am I to say no? You can use some of the ideas from this article and mash them up together to create a fun-filled Valentine’s Day you’ll both remember.

    There you go, a whole bunch of useful date ideas for all you loving couples out there. You can pick out any one of these, make some adjustments or even combine different options to create the perfect Valentine’s Day date for your significant other. Plan ahead, have fun and celebrate your love proudly.

    Featured photo credit: Relevante design via unsplash.com

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