Morning Meditation

Last Updated: September 6, 2023

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Morning meditation is the daily practice of meditating in the morning to get the most out of the day. It helps boost focus during the day, lowers stress, helps lower blood pressure, and helps improve productivity. Doing it in the morning makes it easier to develop a meditation habit.

Morning Meditation Explained

what is morning meditation

A morning meditation is a practice of setting aside a few moments at the start of your day to engage in mindfulness and self-reflection. It offers a calm and peaceful way to center yourself before the hustle and bustle of daily life takes over.

Typically, a morning meditation involves finding a quiet and comfortable space, sitting or lying down in a relaxed position, and gently closing your eyes. The focus is on your breath – the inhales and exhales – which serves as an anchor to the present moment.

As you breathe, you allow your thoughts to come and go without judgment, gently redirecting your attention back to your breath whenever your mind starts to wander.

This practice can help you cultivate a sense of inner stillness, reduce stress, and set a positive tone for the rest of your day.

Engaging in a morning meditation doesn't require a significant amount of time – even just five to ten minutes can make a difference.

It's an opportunity to tune into your body and mind, fostering a sense of gratitude and intention for the day ahead. By starting your morning with this practice, you create a space for self-care and reflection, allowing you to approach challenges with greater clarity and a calmer mindset.

Over time, regular morning meditation can lead to improved focus, emotional resilience, and a greater sense of overall well-being, contributing positively to your mental and emotional health.


Common Obstacles to Morning Meditation


“I can’t sit still.”

Meditation is tailored to personal tastes. One can meditate while walking, showering, lying down, and more. Let thoughts and hot water flow while one takes in the steam, smell of the shampoo and the sensation of the water.


“I don’t have time.”

Does that mean there’s no space in the schedule to spare five minutes to refresh body and mind? Start small and add a bit over time.


“My mind never stops.”

Feeling restless early on is normal. One might feel like there’s something else to do instead of meditating, but that feeling is a distraction; there’s enough done in the short time set aside to meditate.

Practicing being mindful is difficult and takes time to get better at. Limiting distractions makes these moments easier as time goes on.

One might say it’s “all in the mind.” Take a step back and watch the negative thoughts flow, then take another step back and just be.  


The Benefits of Morning Meditation Practice

benefits of morning meditation

Some entrepreneurs, like Oprah Winfrey, meditate as part of their morning routine to maintain the right mindset throughout the day.

It can also decrease stress levels for the rest of the day, especially for those with morning anxiety. If one feels tired or unmotivated for no apparent reason, morning meditation has been proven to relieve such symptoms greatly.

Research shows that most people that go online spend 1-3 hours scrolling through social media while in bed.

This constant scrolling has been shown to increase anxiety and decrease mental health, mostly by clouding minds with unnecessary news and memes that aren’t so wholesome.

Many things can reduce one’s ability to start practicing morning meditations and start a new day in peace. Lack of sleep, pre-work calls or emails, spilling the tea on the shirt, babies screaming - the list goes on. At times like these, morning meditation helps smooth things out and maintain focus for the day ahead.

A research study shows that daily meditation appears to shrink the amygdala, the threat detection control center of the brain, and enlarge the prefrontal cortex, a center of higher-level thinking skills and behavior regulation.

In other words, meditation can help develop the thought processes and emotional control necessary to control how one reacts to daily situations.

Research shows that as little as 10 minutes of meditation daily can greatly improve mood because of its direct correlation to emotional and behavioral regulation.

Starting the day right could lead to a bigger part in life, especially if it can be maintained. But ultimately, don’t think too much about it. The results may not be as obvious as sweat and muscles, but the newfound energy and the subtle changes in one’s mental state will slowly permeate all aspects of life.


Morning Meditation Routine

Daily meditation practice comes with varying effects, but ultimately creates a positive change in methods of thinking, energy levels, mindfulness, and happiness in one’s life.

It’s normal to be sleepy in the morning when you wake up, so picking a meditation practice that keeps you awake is a great way to stay focused on the process. Even a short morning meditation can make a huge difference in the moments and for the rest of the day.


Walking Meditation

Walking meditation is a great way of improving physical and mental health and starting a daily meditatin routine. If someone is wondering why people above a certain age like taking walks, this should explain why.

Walking meditation helps take people away from familiar places and reconnect them with the world via a 5-10 minute walk. Doing it inside is fine, but the results are more apparent outside, especially with the morning sun and crisp morning air.

This method of meditation can even be experiencing the sun’s rays, cool air, the sights and smells of nature, and the moment's feeling. Depending on the person, it can help them walk away from stressful situations or memories or help clear their mind and sort through their issues.

Meditating before or after exercising has proven helpful to those with psychological issues. Research has shown that exposing eyes to sunlight (even when closed) is a good way of waking people up.  


Mindfulness Meditation

Get into a comfortable position (sitting, lying down, lotus position, etc.) and focus on the inhale and exhale of breath. Pay attention to the chest or belly, or simply say “in” when inhaling and vice versa.

Generally, it’s recommended to do it for anywhere between 5-45 minutes; however long it takes to clear one’s head and get into focus. This exercise aims to calm the body and mind and give one extra time to focus their thoughts and breathe.

Research shows mindfulness meditation can improve focus and attentiveness while lowering anxiety and depression.


Gratitude Meditation

An easy way to start a daily gratitude meditation practice is to start with ten deep breaths and think of three things to be grateful for. For the next 5-10 minutes, thank those three things for the place they hold in your life and the world.

Whether thanked silently or out loud, the awareness of gratitude benefits a sense of reciprocity around oneself. This gratitude can even be in the form of journaling or guided writing sessions. End the exercise with another ten deep breaths.

Expressing gratitude is a good way of relieving stress, boosting or gaining feelings of joy, and just improving personal well-being. Feel free to mix this exercise into any meditation program.

Some incorporate guided meditation, which can sharpen one’s focus and promote creativity.



A systematic review of neural, cognitive, and clinical studies of anger and aggression - SpringerLink

Mindfulness and Symptoms of Depression and Anxiety in the General Population: The Mediating Roles of Worry, Rumination, Reappraisal and Suppression - National Library of Medicine

Effectiveness of Mantra-Based Meditation on Mental Health: A Systematic Review and Meta-Analysis - National Library of Medicine

Meditation: A simple, fast way to reduce stress - Mayo Clinic

Morning Meditation - Insider

Morning Meditation for Beginners - LifeHack


The contents of this article are provided for informational purposes only and are not intended to substitute for professional medical advice, diagnosis, or treatment. It is always recommended to consult with a qualified healthcare provider before making any health-related changes or if you have any questions or concerns about your health. Anahana is not liable for any errors, omissions, or consequences that may occur from using the information provided.