Morning Meditation Tips For Beginners

Your alarm goes off and your mind immediately revs into high gear. But before you charge into your day, consider setting a different, more mindful tone with a morning meditation.

“Meditating in the morning helps sharpen focus, increases energy, and creates an overall sense of calm and well-being,” explains ACE-certified personal trainer and yoga instructor Jennifer Fuller, RYT 500. “It also helps counteract stress and a busy mind.”

Heading into your to-do list with a clear mind is a great way to stay on track, especially when you’re bombarded with distractions.

“I like meditating in the morning because then you know it’s done,” says Fuller. “Once you create this habit, you won’t be able to live without it because you’ll feel so much better and energetic.”

Another potential benefit? Feeling “so energized” you might want to skip that morning latte, says Fuller.

Instead of racing right out the door or scrolling through social media and emails in bed, reap the benefits of meditation early in the day to stay productive and fully charged. Start with these nine tips to get in the habit of morning meditation.

1. Start Slow

Your meditation practice, especially when you’re just starting out, doesn’t have to be lengthy to be effective.

“When you’re a beginner to morning meditation, sit for five minutes — that way you’re not overcommitting or overdoing it,” says Fuller. “You can build up to 10, then 15.” Eventually, you might want to practice for 30 to 45 minutes or longer.

If you’re having trouble getting started on your own, BODi offers guided meditation sessions as short as 10 minutes.

Sound Meditation features overtone-emitting instruments like singing bowls and harps to help you relax.
Unstress is a guided meditation series, with each session focusing on different themes, like being present or setting intentions for your day.

The soothing meditations can start your day on a positive note and put you into a more relaxed and focused state.

2. Make It the First Thing You Do

The key to starting any new habit is to remove as many obstacles as possible. Start your day with a meditation and don’t give yourself the chance to get swept up by other tasks.

“Make meditation part of your morning ritual before you have coffee, make breakfast, or work out,” recommends Fuller. “It’s all about routine, routine, routine, and staying consistent.”

3. Wake Up 15 minutes Earlier

“I like to keep it really simple,” says Fuller. “Waking up about 15 minutes earlier allows you to meditate in the stillness of the day before the hustle and bustle.” This gives you ample time to meditate on your own or follow a short guided meditation.

4. Set a Timer

“To avoid checking the time, set a timer,” says Fuller. “This helps you remain focused on the breath or a single point.”

5. Establish a Soothing Place

“Choose a room where no one is going to disturb you and is not too hot or too cold — preferably away from your family or pets,” suggests Fuller. Some quiet places for morning meditation might be your bedroom, backyard, or even your pantry. (Whatever works!)

6. Get Comfortable

“Wear clothes that are not too tight or too snug,” suggests Fuller. “You want to be really comfortable and able to relax in your body without being overly distracted by sensation.”

Does that mean you can stay in your PJs? “Sure! If your pajamas are comfy, stay in them,” she says.

If you’re doing seated meditation, grab a pillow, a folded blanket, or a yoga block, so that your knees slope downward. This allows your hip flexors to relax and feel comfortable. If that doesn’t feel comfy to you, try standing or lying down.

7. Expect a Challenge

“A lot of people have a hard time sitting still at first,” says Fuller. “Try not to criticize yourself or judge your thoughts for wandering. Simply observe and bring the mind back to the breath.”

As you practice, Fuller attests, dropping into your body becomes easier. Stick with it, and within a few weeks, you might find this mindful habit has become a mindless part of your routine.

8. Find the Practice That Works for You

Whether it’s your own breath, morning meditation music, or walking, the core of all meditation is focus. Experiment with different types of meditation and stick with whatever allows you to stay more present and mindful.

9. Stay in Bed (if You Need to)

“If you’re feeling really tired, you don’t even need to get out of a bed,” says Fuller. “Don’t let your morning meditation routine become too rigid. Be flexible with your space and position. If you’re feeling like ‘I’m stuck in a box. I don’t want to meditate,’ just lie there for a few minutes and take a few breaths. There is no perfect meditation.”