The Most Effective Morning Meditation, Tips on How to Meditate in the Morning

Most people do not imagine a morning rise as joyful and cheerful, as we are shown in commercials, where happy characters sweetly stretch in snow-white sheets and cheerfully jump out of bed. And it doesn’t matter whether you are an early bird or a night owl - in the modern pace of life, the body does not get enough sleep of the proverbial 8 hours a day for full recovery. Hence the bad mood right from the morning, lethargy, apathy.

Alternative to Caffeine and Sugar

In such conditions, we are forced to resort to auxiliary methods that will give us at least some cheerfulness in the morning: a cold shower, strong coffee, some people do not neglect energy drinks. We live in the age of information and informatization, and it is surprising why so few people use the age-old achievements of humanity to maintain a healthy body and spirit, and most stop at methods that are actively promoted to us through advertising on TV and the Internet (we do not take into account partly “useful” advertising, urging to drink clean water to maintain cheerfulness and health and some others) - coffee, a lot of coffee, energy drinks, incredibly sweet bars that supposedly help with fatigue. When we talk about the centuries-old experience of mankind in maintaining the health of the body and spirit, we, of course, mean yoga, meditation , Ayurveda. Surely you have heard that, in particular, meditation changes the brain and relaxes the body - and these facts are scientifically proven!

Advantages

In this article, we will give 6 practical advantages that are a direct consequence of consistent practice of morning meditation:

1. You no longer need caffeine Meditation activates the parasympathetic nervous system, which causes deep relaxation during practice. Even if you woke up “broken”, after a 20-minute meditation you will get a dose of endorphins that will bring you back to life! This will help you consume less caffeine in the mornings or even eliminate it altogether.
2. You will become more stress-resistant As a result of practice, you will find that during the day you organically enter the “flow state”, in which you easily adapt to changes, including all kinds of surprises. Meditation is like a medicine for stress, and the primary side effects of such a “medicine” will be better sleep quality, a flow of inspiration and happiness.
3. Activation of the mental “spam” filter The “busy mind” syndrome occurs in the absence of a mental spam filter. Imagine if your mailbox did not have a spam filter, and while searching for each real message you had to view hundreds of messages with advertising, offers to install a game, buy Viagra, invest money in a gray business, and so on. Meditation helps to filter out external “noise”, as well as internal negativity from what is most important to you at the moment.
4. You eat cleaner Numerous studies have shown that with sleep problems and the presence of stress, people have a craving for unhealthy foods, “eating away” negative emotions. As a result of practicing morning meditations, you will find that the craving for donuts, fried foods and other unhealthy foods disappears.
5. Especially for men Meditation leads to an increase in testosterone levels in the male body, which ensures a healthy libido. In addition, meditation increases the ability to multitask, and it is known that, for example, men are prone to performing only one task at a time (for example, if a woman can simultaneously drive a car, write an SMS and maintain a conversation with a fellow traveler, then a man is more often focused on performing one task, and to answer a call or write an SMS - he will stop).
6. Reduction of headaches Although meditation is not a substitute for treatment, it is known to reduce headaches. Therefore, meditation is an ideal addition to traditional methods of treatment and health maintenance.

Technique of execution in the morning

So, what is needed for the practice of meditation in the morning? The answer will be simple - only you and your attitude are needed. It doesn’t matter what method you use, the main thing is to try to make the practice of meditation the first thing you do when you open your eyes in the morning. Practice before you turn on the news or start checking numerous social networks and email on your gadget. As soon as you open your eyes - sit down, close your eyes and begin! You can practice on a mat or simply on the floor.

• sit on the floor in a comfortable position for you (simply crossing your legs or in Padmasana ). Close your eyes.
• inhale deeply and exhale slowly;
• inhale again, feel the energy filling the body: during inhalation, try to first fill your stomach with air, and then the chest area, expanding it;
• exhale slowly, releasing morning drowsiness, apathy and possible negativity;
• continue breathing deeply, slowly and calmly;
• clench your hands into fists, feel the muscles and strength in your hands. Now release your fists, allowing your hands to be free and relaxed. Let your hands warm up and wake up, repeat the cycle of clenching and relaxing your hands.
• allow energy to flow through your body, fill yourself with energy and watch how the body awakens;
• move your palms to the center of your chest and start actively rubbing them against each other. Feel the hot energy between your palms and then bring your palms to your face, applying them to your eyes, folded in handfuls. Open your eyes and look at the lines of your palms in the darkness created by your palms pressed to your face. Think about how the lines of life on your palms are changing. Take your palms away from your face, continuing to look at them: think that your whole life is changing for the better.
• after that, close your eyes again and wash your whole body with energy: barely touching the skin, move your palms up to your forehead, crown, down along the back of your head, shoulders, neck, ribs, hips, legs - at the end, join your palms together in the namaste mudra;
• if you practice prayers, mantras - then at this stage it is time to read them. If not, say aloud (you can quietly, but sound vibrations should come) words of gratitude to the universe / cosmos / parents / those around you for what you have, express sincere and kind personal requests.
• open your eyes and observe what your body feels. Turn all your attention inward, just observing the state of the body. Listen to your breath.
  Please note that now you may feel both calm and relaxed, and at the same time excited, energetic.
  Now you can enter a new day with a willingness to gratefully accept everything that fate has prepared for you! Remember that how you start your morning, in that mood your day will pass.