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Published on February 18, 2021

5 Best Guided Morning Meditation for Energy And Motivation

5 Best Guided Morning Meditation 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

Reference

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Olivia Schnur

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

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Published on February 26, 2021

8 Best Natural Energy Drinks For An Instant Energy Boost

8 Best Natural Energy Drinks For An Instant Energy Boost

Need an energy boost? Don’t reach for that soft drink! Sure, the sugar and caffeine might make you feel more energized, but that feeling is only a temporary spike in blood sugar. When it wears off, you’ll crash—and feel even worse than before!

The good news is that there are plenty of natural energy drinks that can ramp up your energy levels without spiking your blood sugar. That means no energy crash and no empty calories. Many of these drinks can even be made at home, so you can easily avoid the added sugars and artificial ingredients.

Here are eight of the best natural energy drinks you can try (and make) for yourself at home.

1. Kombucha

Kombucha is a fermented tea made with a SCOBY (symbiotic culture of bacteria and yeast). Kombucha has a long list of health properties: B vitamins, glucuronic acid (a detoxifier), and loads of antioxidant-rich polyphenols. But what kombucha is best known for is its probiotic bacteria and acetic acid, which have been shown to boost energy levels.[1]

Probiotics play a huge role in energy production. Studies suggest that by improving the balance of healthy bacteria in your gut, your “friendly” bacteria will be better able to break down the nutrients in the food you eat.[2] This means you’ll get a natural energy boost from eating the right foods!

Acetic acid has even been shown to increase your metabolism, which means you’ll be using calories from food more efficiently. Acetic acid is the only short-chain fatty acid to reach the systemic circulation in significant amounts where it provides energy for muscles and other tissues. It’s also non-insulinogenic, which means it won’t give you a blood sugar spike.

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You can brew kombucha yourself at home by obtaining a SCOBY, or you can buy bottled kombucha in a store. Just make sure you buy the real stuff![3]

2. Oolong Tea

Poor energy levels can be reversed with a delicious cup of oolong tea. This ancient Chinese beverage is also known as “black dragon tea,” and it’s packed with catechins similar to those found in green tea. These catechins work by promoting your body’s ability to break down fat, which can boost energy levels.

Studies suggest that the catechins in oolong help your body to use fat cells for energy, while the mild caffeine content can give you a quick boost for getting through the day. It’s also been found that drinking full-strength oolong tea may increase energy expenditure and fat oxidation by 12%, which means you’ll be better able to obtain energy from food. It may even help with weight loss![4]

You can make oolong tea with tea bags or loose leaves. Try blending it with green tea for an added boost!

3. Green Tea

Famous the world over, green tea is a powerhouse of health benefits and is often included in the list of beverages used by athletes for extra energy. The caffeine content of green tea is mostly responsible for its energizing benefits. Studies have shown that a regular cup or two of green tea can boost your metabolism and maintain healthy energy levels throughout the day.[5]

Moreover, green tea is believed to increase fat-burning by encouraging your fat cells to release fat, then stimulating your liver’s ability to convert that body fat into energy. This is particularly helpful for weight loss! Try drinking green tea throughout the day to keep your metabolism ticking and your brain active. A cup or two before a workout could also contribute to your endurance and stamina.

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4. Kvass

Kvass is another fermented food, like kombucha—but it’s made from rye bread.[6] This traditional Slavic and Baltic drink is actually known as “black bread,” and it’s still enjoyed in many Eastern European countries.

Kvass can be flavored with fruits, such as strawberries and raisins, or with herbs, such as mint. Traditionally, kvass is served unfiltered with its natural yeast content, which adds to its unique flavor. It’s a good source of B vitamins, which help your body produce energy. Kvass also contains lactic acid and simple sugars, which can be helpful for a quick boost.[7]

Like kombucha, the fermenting process of kvass allows for beneficial bacteria that may improve your digestion. This means you’ll be better able to absorb the energy content of foods you eat. Kvass can also be made with beetroot, which boosts its nutritional content and has excellent benefits you’re your gut microbiome. Beets are a good source of folate, vitamin C, potassium, iron, and phytonutrients. These are made more bioavailable when fermented into kvass!

5. Matcha

Matcha is one of Japan’s most revered beverages. It’s made by crushing green tea leaves into a fine, bright green powder before being mixed in with hot or cold water. This process helps to retain many of the natural antioxidants and other nutrients in the leaves.[8]

The matcha tea bushes are grown in areas out of sunlight, which delays photosynthesis and slows the growth of the plant. The result is a higher concentration of chlorophyll, a powerful detoxifier, and a good energy source.

Drinking matcha means you’re drinking the whole leaf—all the natural caffeine and antioxidants. The nutritional content is thought to be almost 10 times greater than traditionally steeped green tea! Best of all, matcha provides the energy that comes on gently, rather than the “hit” that coffee supplies.

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6. Coconut Water

Coconut water may be 95% water, but it’s still a great source of energizing minerals. Coconut water is the clear liquid found in green coconuts, and it’s a naturally sweet and refreshing drink.

Coconut water is a much healthier alternative to sports drinks—and contains more than 10 times the potassium! Potassium helps to maintain a healthy balance of electrolytes, which is essential before and during exercise as it has less sodium—the main electrolyte you lose with sweat—than most sport’s drinks. The magnesium in coconut water also supports normal energy production and reduces cramping so you’ll be able to keep exercising for longer.[9]

Most importantly, coconut water has fewer carbohydrates than many commercial sports beverages, which is important for proper rehydration after exercise.

7. Yerba Mate

Yerba mate is a traditional drink made from the dried leaves of Ilex paraguariensis, a type of holly native to South America. It’s a very social drink and famous throughout South America.

Yerba mate can boost your energy levels in much the same way as coffee but without the caffeine jitters! In fact, the energizing effects of yerba mate are described as gentle and calm. Mate drinkers report that they feel more alert but don’t experience the crash that coffee can produce.

It’s for this reason that many athletes use yerba mate to enhance their physical performance before a workout or event. It’s also believed to be helpful to those suffering from mental or physical fatigue or chronic fatigue syndrome.

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It’s also mentally energizing—yerba mate enhances memory, boosts mood, and increases concentration. It’s said to make you feel more motivated and be productive by stimulating the production of the neurotransmitter dopamine.[10]

8. Carrot Juice

Carrots are a fantastic source of beta-carotene—the provitamin A carotenoid which your body can quickly convert into vitamin A. Beta carotene is a powerful antioxidant that not only protects your body from free radicals but also bolsters energy levels.

Vitamin A plays many roles in growth and development, and it’s especially important in maintaining energy. Research has shown that vitamin A is crucial for assisting with daily energy production and physical activity.[11] Our cells create energy by first creating adenosine triphosphate (ATP), the energy-carrying molecule found in the cells of all living things. To do this, our cells first need sufficient vitamin A. Low levels of vitamin A will directly affect your body’s ATP production, causing your energy levels to dwindle.

Carrot juice is one of the healthiest veggie-based drinks out there, and it has much lower sugar than fruit juices! It’s also super easy to make at home.

Final Thoughts

You don’t have to consume artificial energy drinks to get the energy boost you need. Try out these eight natural energy drinks that are packed full of micronutrients to keep you healthy, active, and energized. You just have to put in a little more effort in preparing them, but I guarantee it’s worth it.

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Featured photo credit: Raimond Klavins via unsplash.com

Reference

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