How to meditate every morning: A way to stay positive

You just woke up on a week day. Imagine there are deadlines to make, meetings to come or hundreds of e-mails waiting for you in the office. It is going to be another exhausting day that drains you to the last bit.

Just a moment. Take a deep breath and relax. Sit in the bead comfortably with crossed legs.

The first few minutes you spend in the morning can make a huge difference on your entire day. So Let us begin our day with a few mindful moments.

Is it good to meditate before going to work?

Before starting your “to-do” list immediately, it is good to spend some time meditating. When you relax your mind with meditation, it gives the strength to face difficult tasks and challenges throughout the day.

As soon as you wake up, mind is not lined up with many thoughts. So it is the best time for you to focus on a meditation object such as breath.

How to meditate in the morning?

Getting out of the bed, cleaning your face, and drinking some water to hydrate your body will be an ideal way to start your meditation.

Remember, you might also find some distractions on your way such as the temptation to check on your mobile phone and completely forget about meditation. Do not let it happen.

  • Once you refresh yourself, find a quiet place. Sit crossed leg on the floor with an upright posture. You can also sit on a meditation pillow or chair to make yourself comfortable. Sitting uncomfortably causes losing interest in meditation.
  • Take a few deep breaths to relax your body. Close eyes. Keep hands slightly clasped on your lap. Usually, you can keep the right palm on the left palm. focus on your incoming breath and outgoing breath. Do not try to control the breath. Always focus on natural breath as it comes in and goes out.
  • If you find it difficult to focus on breath, you can follow counting method.
  • When you breath in, count 1.
  • When you breath out, count 2
  • Count up to 10 with every in breath and outbreath
  • Then start over

What should I contemplate while meditating?

The answer is you should not contemplate on anything when you meditate. Simply focus on your breath and that is all about breathing meditation.

How long should I meditate in the morning?

The answer to the above question is subjective. At the beginning some people find it difficult to focus. So always start small spending 3-5 minutes per session. Once you get comfortable and find morning meditation enjoyable, your mind will naturally guide you to meditate even for a longer time.

How to make morning meditation a habit?

Laziness is a hindrance exists in the mind. It prevents you from waking up in the morning for meditation. You might practise for a couple days and quit because you feel like sleeping the last few minutes before the alarm goes off.

How to defeat laziness and make morning meditation a habit? I am not an early bird either. I always like to sleep until the last moment. However, I started to set up my alarm at 5.30 a.m. After a few days, I set it up at 5.25 a.m. Likewise, I increased the time gradually and it worked for me. Now my goal is to wake up at 4.00 a.m. for morning meditation.

Another secret of waking up early in the morning is to have a light meal on the previous night. It takes away laziness and makes you ready for waking up early. Also remember to go to bed early on all possible nights. When you have a good sleep at night, you can wake up easily.

Is it normal to fall asleep during sitting meditation?

You just woke up and try to meditate with closed eyes. Do not get discouraged if you find yourself sleeping or even snoring after a few minutes. It is all natural. We tend to sleep when our mind is relaxed.

There is a thin line between sleep and meditation because both relax the mind. However, there is a huge difference too. In meditation, you keep focused while sleep makes you dream.

How do I know if I am meditating correctly?

Meditation is not a ritual you perform every morning. It is a life transforming practice you should develop as long as you live.

If you focus on the breath correctly, you will find that mind becomes quiet, chatting less, and stay focused spontaneously on your breath. As you progress, you will find more and more benefits when you sit in the morning.

Can I meditate in the bed?

Going to bed means time for resting. If you meditate in the bed, there is a possibility of falling asleep specially in the morning. However, it is better doing meditation even in the bed than not doing. So sit crossed leg in the bed and start meditation.

How to end up my morning meditation session?

Mornings are filled up with busy schedules. Therefore, you may want to keep a track of your time. Since your eyes are closed, you cannot look at the clock. So you can set an alarm as a reminder to end up your morning session.   

Positive results of morning meditation

This article will not be completed without discussing positive results of morning meditation.

Studies have proven meditation relaxes body and mind. As a result, you will be able to perform tasks with a clear mind. You will realize that you have a positive attitude toward your supervisor or the co-workers. No task can make you stressed at the work space because you can prioritize and focus well.

Morning meditation Vs. checking mobile phone

Many of us wake up with the sound of alarm and reach for mobile phones to know what you are missing out for the past few hours.

However, checking on mobile first thing in the morning can make a lot of negative impacts.  According to Julie Morgenstern, author of the book Never Check Email in the Morning, thrusting yourself to check on social media or e-mails can be nerve-wracking in most of the situations. Keep it aside.

Instead, take a few moments to practise mindfulness.

Final Thoughts

Wake up a few minutes early to spend some mindful moments before you get ready to face the world. Before long, you will realize morning meditation helps you gain positive energy for the day. Thus, morning meditation is an innovative way to start your day.

Photo by OC Gonzalez on Unsplash, Photo by Omid Armin on Unsplash


Rathsara (Sara) is an attorney-at-law who holds a Diploma in Buddhist Studies in ITBMU. She has engaged in community service in Sri Lanka and the United States helping many individuals. She is interested in reading, writing, and researching areas related to mindfulness. Inspired by spiritually developed individuals around the globe, Rathsara is keen to learn and practice mind-developing techniques. In the meantime, she would like to share her experience and knowledge for the well-being of others.

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