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Last Updated on April 20, 2021

5 Best Guided Morning Meditations for Energy And Motivation

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5 Best Guided Morning Meditations for Energy And Motivation

Do you wake up feeling fatigued, depressed, or unmotivated? Adding a simple morning meditation for energy may help. Practice one of these guided morning meditations for increased energy and motivation daily, and you will wake up refreshed and ready to take on each day!

The benefits of meditation are hard to ignore. Meditation is a long-held tradition in Eastern cultures that has recently become popularized in Western culture, using science to back its effectiveness. Meditation has been proven to decrease stress, depression, anxiety, and pain. It has also been shown to increase motivation and attention.[1]

What is Meditation?

First, let’s explore the different forms of meditation before diving into specific guided morning meditations for energy and motivation.

There are a few different forms of meditation that we will explore:

  • Moving Meditation
  • Mindfulness Meditation
  • Mantra Meditation

Moving meditation combines gentle exercises, breathing, and focus. Examples of moving meditation include walking meditation, yoga, tai chi, or qigong.[2]

Mindfulness meditation involves present-moment awareness of whatever action you are taking. It can be practiced as you move through your day simply by bringing your awareness to your breath, mind, and body.

Mantra meditation is similar to using positive affirmations. It incorporates repetition of sounds, words, or chants as a focal point for meditation. Mantra is thought to shift stuck energy from the body. Certain mantras (or sounds) have been shown to synchronize both hemispheres of the brain. This can help oxygenate the brain, decrease blood pressure and heart rate, and calm brainwaves.[3]

While this is certainly not an exhaustive list, it provides a general introduction to the several forms of meditation. For a more comprehensive list check out: 17 Types of Meditation (Techniques and Basics) To Practice Mindfulness.

How Does Meditation Increase Energy and Motivation?

Meditation increases endorphins in the brain, which is the chemical responsible for a runner’s high. However, when compared with runners, master meditators show higher levels of endorphins than runners post-meditation.[4] Long-term meditation practices are also associated with increased melatonin, which is responsible for regulating sleep.[5] Over time, consistent sleep patterns increase overall wellbeing and energy levels.

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Other long-term effects of meditation include an increase in the grey matter in the brain. Meditation has also been linked with increased cognitive function, memory, and attention.

The long-term impacts of stress contribute to feelings of exhaustion, burnout, and fatigue. Meditation has been shown to decrease the impacts of the sympathetic nervous system (commonly referred to as the fight or flight response). A regular meditation practice may assist in relaxation by decreasing heart rate, blood pressure, and breathing. [6]

However, meditation is not just for relaxation. The Buddhist tradition where mediation originated focuses on remaining alert during mindfulness. Seasoned meditators show increased alertness and awareness in brain functioning compared to non-meditators.[7]

5 Best Guided Morning Meditations for Energy and Motivation

Now that you know how meditation can help increase energy and motivation, here are the 5 best guided morning meditations you can try.

1. Wake Up With a Sun Salutation for Increased Energy

Yoga practices that focus on breathing have been shown to increase energy and attention.[8] Starting your morning with a Sun Salutation is one excellent way to increase energy and motivation in the morning for lasting results.

A Sun Salutation is a sequence of yoga poses strung together in a specific way. A focus is placed on moving mindfully with the breath through the postures. If done mindfully, one can enter a flow-like state while practicing a Sun Salutation.

Practicing Sun Salutation Type A

Inhale and reach the arms up overhead. Exhale and fold forward with a slight bend in the knees. On your next inhale, place the hands on the thighs while straightening the spine. Exhale and melt down into a forward fold once more.

On your next exhale, place your hands on the mat and step your feet into a plank pose. Lower down from straight legs or bent knees with your triceps just grazing your rib cage. Your whole body will be flat on the mat. As you inhale, keep your hands on the earth and lift your head, neck, and chest off the mat. Exhale and press back into downward-facing down.

On your next inhale walk your feet back to the top of the mat and hang in a forward fold. Roll your body up letting your head and neck come up last. You can choose to finish your practice here or flow through the sequence once more.

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If you are new to yoga, practice alongside a trained instructor or find a yoga video that walks you through the correct alignment to ensure you do not injure yourself as you practice. Allow yourself to be guided through the practice so you can focus on your breath as you move from one pose to the next.

2. Practice Walking Morning Meditation

Another way to combine movement and mindfulness is through walking meditation. Walking meditation involves slow, mindful steps with a focus on the breath. Exercising outdoors can help to boost serotonin and increase endorphins. This can be a wonderful way to start the day with increased energy and a positive mood.

Step slowly and mindfully, as if you are walking on thin ice. Slowly begin to inhale through the nose and count the number of steps you take. Then, slowly exhale and count your steps. As you walk, keep counting your steps on each inhale and exhale. Try to keep your pace even while focusing your attention on your breath and body.

Try to avoid busy areas with lots of people or traffic to reduce distraction. A walking path with lots of open space is ideal. Once you have finished you can bring your attention to the sights around you and mindfully breathe in and out as you slowly return to a normal pace.

3. Let Your Stress Melt Away During a Mindful Morning Shower Meditation

One of the easiest ways to practice meditation is by adding it into activities you already do. The trick is to bring your attention to the present moment. Choosing activities with lots of sensory input can help heighten the experience of mindfulness.

Examples of mindfulness activities can include chores like doing the dishes or sweeping. It may also involve routine activities like exercise or showering.

If you shower in the morning, you can easily incorporate mindfulness into your routine. It is best to remove any distractions while you shower but if you would like you can play gentle, instrumental music in the background. Focus on the sensation of the water running over the crown of your head and down your entire body. Imagine the water is cleansing stress, tension, and worry from the body and mind.

Bring your attention to the five senses. This can aid in grounding for decreased stress and anxiety, which will improve long-term energy and focus. Notice the temperature of the water and the air. Smell the different soaps and shampoos as you wash. Allow yourself to indulge in the moment by closing your eyes as you stand under the water. If you get distracted come back to one of your senses.

This shower meditation is a form of mindfulness. It does not take any extra time from your day. It is simply one way to incorporate present-moment awareness into your routine.

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4. Practice Bellows Breath for Increased Energy

Deep breathing is another way to increase energy and attention. There are several forms of breathing exercises utilized in yoga and meditation. Breath of fire or bellows breath is one exercise for increasing energy and vitality.[9]

This breathing exercise can cause dizziness or light-headedness. Discontinue practicing if you experience any negative side effects and return to normal breathing.

Begin by inhaling through the nose. With a forceful exhale, contract the diaphragm as you breathe out through the nose. Inhale and allow the belly to expand and then exhale and allow it to contract.

When first starting, it can be helpful to go slowly. Reverse breathing, where you expand the belly on the exhale and contract on the inhale, is common but should be avoided.

Once you have the rhythm down, you can move quickly through the breathing exercises. An emphasis is placed on the inhale while the exhale is forceful and contracted. The inhale and exhale should be similar in duration.

Aim for three breath cycles a second. Do not practice for more than 15 seconds without taking a break when you are first starting. As you become more advanced you can add 5 seconds, working your way up to a minute of practice.

5. Practice Mantra Morning Meditation for Increased Energy

Science suggests that repeating the mantra “OM” can result in increased alertness and sensitivity to sensations (pronunciation of “OM” sounds similar to “A-U-M”). In spiritual traditions, it is considered a primordial sound, which created all other sounds[10].

When “OM” is chanted aloud, it vibrates at 136.1 Hertz. This is the same frequency as everything in nature.[11] Scientific studies have uncovered evidence to suggest that chanting OM may be related to vagus nerve activation, which assists in the rest and digest response in the nervous system.[12]

If you are new to chanting, it can be helpful to practice reciting “OM” aloud. The sound of “OM” is similar to “A-U-M” with the word being drawn out for several seconds on the exhale. More seasoned meditators may choose to focus on the word internally.

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To begin, simply inhale, and on you exhale, chant “A-U-M.” You may choose to set a timer on your phone for as long as you have to practice.

Another way to practice mantra or chanting is to use mala beads. Mala beads come from the Hindu faith and are a string of 108 beads with one larger bead at the end. Hold the mala in your left hand and begin with the first bead between the thumb and pointer finger. Each time you chant OM, move your fingers to the next bead until you reach the largest bead, also known as the guru bead.

Once you have finished, take a few moments to sit in silence and observe any new thoughts or sensations that arise.

Incorporate Morning Meditation into Your Routine

Now that you know the 5 best guided morning meditations for energy and motivation, where do you begin?

Follow these tips for forming a new habit:

  1. Set realistic and sustainable goals
  2. Practice at the same time, every day
  3. Weave the practice into your current routine

Ten weeks may be a realistic time frame to commit to a consistent practice, despite the adage that it takes 21 days to form a habit.[13] Choose one of the morning meditations for energy and motivation that fits your current schedule. Keep it simple and try to build it into your already established routine.

Choosing to practice at the same time every day will make it easier to practice consistently. Instead of looking at this like something you have to do, choose to view it as something you get to do. This should be an enjoyable activity that you look forward to each morning.

Doing one of these activities each day can assist with increased energy and motivation, not to mention the variety of established physical and psychological benefits of meditation. Practice these guided morning meditations for energy and motivation every day for ten weeks and you might just become a morning person, after all.

Featured photo credit: Sage Friedman via unsplash.com

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Reference

More by this author

Olivia Schnur

Olivia is a Clinical Mental Health Counselor and Registered Yoga Teacher. She writes about healing, health and happiness.

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Last Updated on October 20, 2021

7 Daily Stress-Management Rituals that Improve Your Productivity

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7 Daily Stress-Management Rituals that Improve Your Productivity

If you’re trying to be as productive as possible, stress will always be your biggest obstacle—and it’s not an easy one to overcome. To do it, you’ll need to develop a plan to make stress management a core component of your daily routine, but doing that takes commitment. The good news is that if you succeed in learning how to manage stress, you’ll unlock your potential and be well on your way to peak performance. But first, you need to learn how to make it happen.

The best way to do that is to learn about and integrate some stress management rituals into your daily routine. To help you get started, here are seven tips on how to manage stress and improve your productivity.

1. Give Yourself an Extra Hour in the Morning

If you were to do some research on some of the world’s most successful—and productive—people, you’d notice that many of them have one thing in common: they tend to be early risers. Apple’s Tim Cook gets out of bed before 4 AM each day.[1] Michelle Obama is already getting in her daily workout at 4:30 AM.[2] Richard Branson gets up at 5:45 AM each day, even when he’s vacationing on his private island.

There’s a good reason why they all do it—once you reach the point in your day that your work schedule kicks in, you no longer have control of your time. That means you have a limited opportunity every morning to reduce your stress by taking care of the things you need to do without anyone making other demands on your time.

What’s important about this isn’t the time you get up. The important part is getting up early enough to start your day without feeling rushed. For most people, getting up an hour earlier than you normally would is sufficient. This should give you ample time to complete your morning tasks without having to hurry or fall behind.

But when you implement this ritual, be careful. Don’t do it at the cost of getting the right amount of sleep each night. If you do, you might increase your stress instead of relieving it. Sticking to a proper sleep schedule and getting enough sleep is, in itself, a critical part of stress management.[3]

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2. Determine and Review Your Most Important Tasks Each Day

If there’s one productivity tip that almost all experts agree on, it’s that you should spend some time before bed each night to write down your three most important tasks for the following day. But if you want to maximize that practice and turn it into a stress-buster, you should turn that notion on its head.

Instead, you should do this as a part of your morning routine. There’s a couple of reasons for this. First, it’s that our always-on, always-connected business world means your priorities can change overnight, literally. You may list your top priorities, go to sleep, and wake up to find them woefully out of date. That means the best time to set your priorities for the day is in the morning. This will keep those priorities up to date and let you think about them before the distractions of the day begin. But don’t stop there. You should take some time before bed each night to review that day’s priorities.

Ideally, you’ll be able to check them off as accomplished. If not, though, think about what prevented you from getting to them. This is your chance to figure out some of the common daily interruptions that get in your way. Chances are, these also cause some of your stress. So, spend the time before bed game-planning how to remove those interruptions and stressors from your day. If you make this a habit, you’ll be more productive and far less stressed out in no time.

3. Save Your Emails for Later in the Morning

Another tip on how to manage stress is to save your emails for later. One of the key causes of stress comes from our inability to cope with the unexpected. If you stop to think about it, what is your most prominent source of near-constant unexpected information every day? You guessed it—it’s your email.

Now, you can’t simply ignore your email. The only thing you can do about your email is to learn how to manage it most effectively. But no matter what you do, it’s going to remain a source of daily stress and distraction. That’s why you should make a habit out of giving yourself an email-free hour or two at the beginning of each day’s schedule.

In that time, try to tackle one of your daily priorities and get it taken care of. Your email will still be there when you’re done. And when you do get to it, you’ll do so in a much better frame of mind knowing that you’ve already gotten some real work done before having to deal with anything unexpected. That alone will improve your mood and reduce the amount of stress you’ll feel—no matter what’s waiting for you in your inbox.

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4. Take a Walk After Email Time

Since you’ll have to deal with your email sooner or later, there’s no way to completely avoid the stress that will come with it. Although you’ll be in a better frame of mind after putting off your email to get some real work done, you’ll still feel some stress when you get to it. That’s why you should make a post-email walk a part of your daily routine.

Taking a walk is one of the best ways you can relieve stress. It’s a form of meditation that will put you back into the right condition to be productive, and there’s no better time to do it each day than after taking care of your emails.

Ideally, you’ll want to take a walk outdoors, and preferably in the most natural setting possible. If you’re in an urban environment, a nearby park will suffice. Studies have demonstrated that walking in such environments for as little as 20 minutes per day leads to an overall reduction in the body’s cortisol level.[4]

Cortisol, if you’re not aware, is your body’s main stress hormone. It helps regulate your blood pressure, energy levels, and even your sleep cycle. Every time your stress goes up, cortisol production also increases, throwing your body into chaos. So, taking a walk right after dealing with your email will help you to relax, reset, and get ready to be productive for the rest of the day.

5. Reserve Time to Research and Plan a Vacation

By now, everybody knows that taking vacations every now and then can improve your productivity and lower your stress level. But did you know that even thinking about a vacation can help you to reduce your stress? It may sound strange, but it’s true.

A Cornell University study in 2012 found that the anticipation of a positive experience—like a vacation—can reduce stress and make you measurably happier. It logically follows, then, that adding to that anticipation each day can maximize the stress-relieving effects of a vacation.[5]

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To do it, set aside at least a half-hour each day to research or plan an upcoming vacation. You can read about destinations. You can research airfares. You can even look at places to stay in locations you’re interested in visiting. And if you’ve already got a vacation booked, use the time to take a deep dive into what your destination has to offer.

This is an especially important daily ritual to observe right now, while the COVID-19 pandemic may be limiting your vacation options. If it’s been a while since you’ve been able to take a trip, the act of planning your next vacation will have a therapeutic effect. With vacation rental bookings still hovering below 50% in most major markets, there’s no doubt that the vast majority of people are in desperate need of their next stress-relieving vacation.[6]

6. Create a Shutdown Ritual to End Your Day

Another simple yet effective way to manage stress is to create a shutdown ritual. Just as it’s important to get your day off to a stress-free, unhurried start, you’ll want to do the same when the day is through. It’s because after spending each day in a reactive mode—dealing with the unexpected—you need to get back into a proactive mode to relax.

Studies have shown that having the perception of control over what you’re going through acts as a buffer against negative stress.[7] In other words, feeling like you can manage even a small chunk of your own time counteracts the stress from the parts of your day when you can’t.

This also means that your shutdown ritual can be whatever you want it to be. You might write in a journal, get in a quick light workout, or prepare your outfit for the following day. As long as you’re the one in complete control over what you’re doing, anything goes. Just make sure that you include the aforementioned review of your daily priorities somewhere in your routine!

7. Set a No-Screens Rule to End Your Day

Even though your shutdown routine is important, there’s one more ritual to include before bedtime that will help you manage stress. Spend the last 30 minutes to an hour before you plan to go to sleep observing a strict no-screens rule. Not only will this give you time to disconnect from the stresses of your day, but it will also allow your body to make a transition into a proper sleep mode.

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The screens we use—smartphones, tablets, laptops—all emit a wavelength of blue light that disrupts our sleep patterns. It’s the same type of light that our bodies recognize as daytime, so seeing it is like telling your brain that it’s the wrong time to be asleep.[8]

By eliminating all sources of this type of light before bedtime, you’ll increase your odds of getting restful, deep sleep. And since getting proper sleep is one of the best ways to manage your stress, this is the perfect way for you to end each day.

Final Thoughts

Although a totally stress-free lifestyle would lend itself to achieving maximum productivity, not many people will ever manage to live that way. So, the next best thing is to work some or all of these daily stress-busting rituals into your day to minimize the inevitable stress instead. Doing so will put you in the best possible position to succeed. And there’s no better antidote for stress than to make the most out of every day no matter what it has to throw at you.

More Tips on How to Manage Stress

Featured photo credit: Kaboompics via kaboompics.com

Reference

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