Right from ancient times, meditation has remained a traditional practice to attain mental peace and tranquility. However, with the onset of modernization and the resultant urbanization, individuals often complain of excessive stress that may negatively affect their physical and mental health.
This can be avoided if one takes out some time in the morning and meditates before starting the day. In fact, meditating early in the morning provides mental clarity and rejuvenates your mind as well as your body.
We have master curated a list of meditation practices that will help you overcome your morning blues and start your day on a positive note. Continue reading to learn more.
Breathing Exercises
Breathing exercises consists of a three-part routine that is aimed at benefitting you at the physiological level, as well as the mental level. In order to initiate this exercise, you must sit in a comfortable position with your back straight and shoulders relaxed.
In the first part, you are supposed to breathe in and breathe out rapidly through your nose while keeping your mouth relaxed. This works up your diaphragm, thus improving your breathing capacity.
The second stage focuses on relaxed breathing, wherein you are supposed to breathe in, hold your breath for four to six seconds before breathing out. Finally, the last step requires you to count your breath for seven to ten minutes, thus focusing on effective breathing practices.
Visualization Meditation
As per studies conducted by Brigham Young University, practicing visualization meditation in the morning contributes towards a relaxed body and mind. Researchers deem this to be an effective method to de-clutter your mind in the morning and start your day fresh and clear.
You can choose to opt for a guided visualization meditation, wherein there will be a guiding voice to create mental imagery on your mind. For this type of meditation, you can refer to a Guided Meditation video.
Alternatively, you can practice it by yourself. To start with, you need to sit comfortably with a straight back and relaxed shoulders. Thereafter, close your eyes and imagine yourself in a tranquil place, for instance, a beach or a mountain top.
Allow your imagination to run free and visualize your surroundings. Feel the warmth of the sun, the whispers of the winds, and the symphonic chirping of the birds. This will prevent stressful thoughts from entering your mind, making you feel positive.
Walking Meditation
Not everyone would be comfortable to sit in one place for a prolonged period of time. Furthermore, some of you may prefer to contemplate your thoughts under the morning air, while breathing in the fresh outdoor air.
Resorting to walking meditation is an excellent alternative in such cases. Widely regarded for its holistic action, it not only helps to confront your thoughts but it also warms up your body for the rest of the day.
To begin with, you would need a quiet and calm place where you can walk in silence. Then, walk 15 to 20 steps and pause and breathe slowly. Pay keen attention to your surrounding environment, and just absorb the intricate details.
The fundamental principle behind walking meditations is to guide yourself towards a deep sense of contemplation and awareness. Gradually, you will start focusing on the sound of your steps and your feet moving as well.
The Bottom Line
Amidst the hustles of your daily life, it is good to take some time out for yourself and think about your goals and visions. Practicing meditation in the mornings helps you to do just that.
Above all, it helps you to overcome your morning grumpiness and instills a joyous zeal within you, empowering you to seize the day!
