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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 the Power of Positive Thinking Can 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 August 19, 2019

    How to Be True to Yourself and Live the Life You Want

    How to Be True to Yourself and Live the Life You Want

    We live in a world that constantly tells us what to do, how to act, what to be. Knowing how to be true to yourself and live the life you want can be a challenge.

    When someone asks how we are, we assume that the person does not mean the question sincerely, for it would lead to an in depth conversation. So telling them that you are good or fine, even if you’re not, is the usual answer.

    In an ideal world, we would stop and truly listen. We wouldn’t be afraid to be ourselves. Instead, when we answer about how we are doing, our mask, the persona we show the world, tightens. Sometimes even more so than it might have been before. Eventually, it becomes hard to take off, even when you’re alone.

    Imagine a world where we asked how someone was doing and they really told us. Imagine a world where there were no masks, only transparency when we talked to one another.

    If you want to live in a world that celebrates who you are, mistakes and all, take off the mask. It doesn’t mean you have to be positive or fine all the time.

    According to a Danish psychologist, Svend Brinkman, we expect each other to be happy and fine every second, and we expect it of ourselves. And that “has a dark side.”[1] Positive psychology can have its perks but not at the expense at hiding how you truly feel in order to remain seemingly positive to others.

    No one can feel positive all the time and yet, that is what our culture teaches us to embrace. We have to unlearn this. That said, telling others you are ‘“fine”’ all the time is actually detrimental to your wellbeing, because it stops you from being assertive, from being authentic or your truest self.

    When you acknowledge a feeling, it leads you to the problem that’s causing that feeling; and once you identify the problem, you can find a solution to it. When you hide that feeling, you stuff it way down so no one can help you.You can’t even help yourself.

    Feelings are there for one reason: to be felt. That doesn’t mean you have to act on that feeling. It just means that you start the process of problem solving so you can live the life you want.

    1. Embrace Your Vulnerability

    When you are your true self, you can better self-advocate or stand up for what you need. Your self-expression matters, and you should value your voice. It’s okay to need things, it’s okay to speak up, and it’s okay not to be okay.

    Telling someone you are simply “fine” when you are not, does your story and your journey a great disservice. Being true to yourself entails embracing all aspects of your existence.

    When you bring your whole self to the table, there is nothing that you can’t beat. Here’re 7 benefits of being vulnerable you should learn.

    Can you take off the mask? This is the toughest thing anyone can do. We have learned to wait until we are safe before we start to be authentic.

    In relationships especially, this can be hard. Some people avoid vulnerability at any cost. And in our relationship with ourselves, we can look in the mirror and immediately put on the mask.

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    It all starts with your story. You have been on your own unique journey. That journey has led you here, to the person you are today. You have to be unafraid, and embrace all aspects of that journey.

    You should seek to thrive, not just survive. That means you do not have to compete or compare yourself with anyone.

    Authenticity means you are enough. It’s enough to be who you are to get what you want.

    What if for the first time ever, you were real? What if you said what you wanted to say, did what you wanted to do, and didn’t apologize for it?

    You were assertive, forthcoming in your opinions or actions to stand for what is right for you, (rather than being passive or aggressive) in doing so. You didn’t let things get to you. You knew you had something special to offer.

    That’s where we all should be.

    So, answer me this:

    How are you, really?

    And know that no matter the answer, you should still be accepted.

    Bravery is in the understanding that you still may not be accepted for your truth.

    Bravery is knowing you matter even when others say that you do not.

    Bravery is believing in yourself when all evidence counters doing so (i.e. past failures or losses)

    Bravery is in being vulnerable while knowing vulnerability is a sign of strength.

    It’s taking control.

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    2. Choose Your Attitude in Adversity

    You can take control of your destiny and live the life you want by being true to yourself. You can start anytime. You can start today.

    You can start with one day at a time, just facing what happens that day. Most of us get overwhelmed when faced with the prospect of a big change. Even if the only thing we change is our attitude.

    In one instant, you can become a different person with a change of attitude. When you take control of your attitude, you become able to better understand what is around you. This allows you to move forward.

    Originally, you may have had a life plan. It could have started when you were little; you were hoping to become a mermaid, doctor, astronaut or all three when you grew up. You were hoping to be someone. You were hoping to be remembered.

    You can still dream those dreams, but eventually reality sets in. Obstacles and struggles arise. You set on a different path when the last one didn’t work out. You think of all the “shoulds” in your life in living the life you want. You should be doing this…should be doing that…

    Clayton Barbeau, psychologist, coined the term “shoulding yourself.’[2] When we are set on one path and find ourselves doing something different. It becomes all the things you should be doing rather than seeing the opportunities right in front of you.

    But in all this disarray, did you lose sight of the real you?

    It may be in our perceived failures and blunders that we lose sight of who we are, because we try to maintain position and status.

    In being who we really are and achieving what we really want, we need to be resilient: How to Build Resilience to Face What Life Throws at You

    It means that we do not see all possibilities of what might happen, but must trust ourselves to begin again, and continue to build the life we want. In the face of adversity, you must choose your attitude.

    Can attitude overcome adversity? It certainly helps. While seeking to be true to yourself and live the life you want, you will have to face a fact:

    Change will happen.

    Whether that change is good or bad is unique to each person and their perspective.

    You might have to start over, once, twice, a few times. It doesn’t mean that everything will be okay, but that you will be okay. What remains or should remain is the true you. When you’ve lost sight of that, you’ve lost sight of everything.

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    And then, you rebuild. Moment after moment, day after day. We all have a choice, and in this moment, that matters.

    You can choose to have a positive attitude, seeing the silver lining in each situation and, where there is none, the potential for one. Maybe that silver lining is you and what you will do with the situation. How will you use it for something good?

    That’s how you can tap into yourself and your power. Sometimes it happens by accident, sometimes on purpose. It can happen when we aren’t even looking for it, or it can be your only focus. Everyone gets there differently.

    You can rise, or you can remain. Your choice.

    When the worst happens, you can rely on your authenticity to pull you through. That’s because Self Advocacy, speaking up to let others know what you need, is part of finding the real you.

    There is nothing wrong with asking for help. Or sometimes, helping others can help us deal with the pain of a hurtful situation. You decide how you’re going to help others, and suddenly, you become your best self.

    3. Do What Makes You Happy When No One’s Looking

    Being the best version of you has nothing to do with your success or your status. It has everything to do with your Character, what you do when no one’s looking.

    In order to create the life you want, you have to be the person you want to be. Faking it till you make it is just a way to white knuckle it through your journey. You have the fire inside of you to make things right, to put the pieces together, to live authentically. And Character is how you get there.

    If you fall down and you help another up while you’re down there, it’s like you rise twice.

    Along with attitude, your character is about the choices you make rather than what happens to you.

    Yes, it’s about doing the right thing even when obstacles seem insurmountable.  It’s about using that mountain you’ve been given to show others it can be moved.  It’s about being unapologetically you, taking control, choosing your attitude in adversity and being the best version of you to create the life you want.

    How do you know what you really want? Is it truly status or success?

    Unfortunately, these things do not always bring happiness. And aspects of our image or “performance driven existence” may not achieve satisfaction. Materialism is part of our refusal to accept ourselves as enough. All the things we use to repress our true selves are about being enough.

    “Enoughness” is what we truly seek, but ego gets in the way.

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    Ego is the perception of self as outer worth. It’s not REAL self worth.

    Ego represses our true self with a new self— the self of chasing ‘“Am I ever enough?”’ questions. And instead of filling our true selves with self-love and acceptance, when we “should ourselves” and chase “enoughness,” we feed the ego or our image.

    It’s important to realize YOU ARE ENOUGH, without all the material trappings.

    Stanford psychologist Meagan O’Reilly describes the damage of not thinking we are enough. One of her tactics for combating this is to complete the sentence,[3]

    “If I believed I were already enough, I’d ____”

    What would you do if you felt you were enough?

    By believing you are enough, you can live the life you want.

    So many fake it to try to get there, and they end up losing themselves when they lose more and more touch with their Authenticity.

    Final Thoughts

    By being yourself, you are being brave. By acknowledging all you can be, you tell the universe that you can until you believe it too. The steps are easy, and you are worth it. All of it is about the purpose you are leading and the passion that is your fuel.

    Being true to yourself is all about mastering how to live life authentically rather than faking or forcing it. Having the life you want (and deserve) is about being trusting in yourself and the purpose you are living for. Both need passion behind it, fueling it each second, or you will experience burn out.

    When you are authentic, you can call the road you walk your own. When you live your life for you and not just the results of all your actions (faking it till you make it), you can let go of what you don’t need. This clarifies and pushes purpose to you, living for something that is greater than you.

    You will find that making decisions based on what will actually achieve your goals, will help you attain the life you want, and your success with each step, will allow you to enjoy the process. Good luck!

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    Featured photo credit: Ariana Prestes via unsplash.com

    Reference

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