Morning Meditation | Best Way To Start Your Day | The Science-Backed Benefits of Meditation In 2020

Morning Meditation | Best Way To Start Your Day | The Science-Backed Benefits of Meditation



 Hi everyone. 

My name is Nancy Blackwell and I'm a therapist and doctoral psychology intern at UNC-Chapel Hill. 

And welcome to Mindfulness Mondays. 

The mindfulness exercises that I will be guiding you in today is a morning meditation so I'm just going to go ahead and step off-camera and guide you in this meditation and hope you're doing well and thanks again for listening. 

Good morning and welcome to this morning meditation that will help you to harness a sense of inner peace that you may carry with you throughout your day.

 Whether you have woken up feeling calm and collected or anxious and unsettled this meditation will draw you deeper into the stillness and serenity of your core being. 

For this meditation, you may choose any position that is comfortable for you. 

Take a few moments now to explore which posture will best serve you for this meditation making any adjustments necessary. 

Once you are settled I invite you to begin by simply taking a few moments of mindful breath awareness. Notice how it feels to breathe in. 

Notice how it feels to breathe out. 

Observe the natural rhythm and flow of your breath. In. Out In. Out,. Take a few moments now to pay closer attention to it. 

Perhaps giving thanks for its presence since we do not often grant it much attention. 

The breath is a steady anchor that is always available to us to help us settle into the space we are in. 

Before we move forward with our daily activities. 

grounding ourselves in this space and time helps us to she overwhelming feelings of anxiety or restlessness or fear that may be lingering in our body or mind. 

So take a few moments now to simply observe the space that you are occupying and the breath as it nourishes every part of you. Inhale. 

Allowing the stomach to expand completely and exhale allowing the abdomen to soften and all the muscles of the body to be released. In Out. 

If you have woken up this morning with any feelings of the heaviness of worry or of uneasiness about what this day will bring, see if you can softly detach from the sensation by noting its presence in the body. 

Detaching does not require us to suppress or deny. 

Instead, it is a way of shifting our relationship to whatever we are experiencing.

 So beginning at the toes. 

Gently scan your way through each and every muscle group. 

Witnessing if there is any tightness any heaviness or any tingling that may be present there and perhaps associated with your emotional state. 

If you feel calm and at peace already continue to witness this harmonious state you are in, focusing on the steady rhythm of your breath as you enjoy these moments of serenity and stillness ahead of the day's activities. 

Making your way up towards the head, tune into the muscles around the eyes the eyebrows and the forehead seeing if you can soften this area and as you do notice if the breath or rest of the body changes in any way. 

Notice - if there is a shift in the state of your mind. 

hold your entire body and your conscious-awareness. 

Now breathing into each cell of the body as you rest here with nothing to do yet and nothing to accomplish. 

Sink into the pure bliss of simply being here. 

The beauty of morning meditation is that it sets the stage for the rest of the day, granting us the opportunity to harness the energy we wish to experience as we move into the world. 

On each inhalation, the chest expands and on each exhalation it softens, freeing up any stagnant fearful or tense energy that may be lingering. 

Continue to breathe in and out, seeing if you can connect with what this space represents to you. And each and every day open up to the unknown. 

Moving into this space helps us to embody a greater sense of peace. 

Tune into the breath as it moves through your body, seeing if you can sense the peaceful rhythm of its continual comings and goings. 

Peace is not only inherent in stillness, it is a quality we can find beneath the surface of moving energies as well. 

With that notion in heart and mind, see if you can find a sense of inner peace alongside the subtle movement of air into and out of your body. 

Whether you feel sure or unsure of what these days will bring, there is always an element of uncertainty in that. 

We can be aware to some degree of what might happen but we always come up against situations, opportunities, and challenges that we could not have predicted.

As we surrender our need to control to know exactly what will happen, we find a greater ability to flow with life as it unfolds. 

So take a few deep breaths now into the base of the spine, witnessing the expansion and contraction of the belly with each full breath. 

As you gently guide the breath into the belly, any residual stress within the body or mind begins to fall. 

The steep belly breathing activates the body's relaxation response. 

When the body is at ease we are in a better position to take on whatever the day brings us. 

So take a few moments of silence now to sink even further into this deepened breath. 

If or when the mind wanders, compassionately witness this as you come back to the breath to ground you comfortably in this present moment. 

You might sense a lightness washing over your an expanded presence that wasn't there upon waking. 

Tune into this expansion, allowing the chest and the belly to grow even larger on the inhalation.

 More Deeply Informational Watch This Amazing Meditation For Anxiety


 Top amazing meditations benefits 


1. Meditation reduces stress 


When we are stressed, the level of the stress hormone, cortisol, in our bodies increases, leading to a lot of harmful effects such as disrupting our sleep, promoting depression and anxiety, increasing blood pressure, and contributing to fatigue and cloudy thinking. 

In a study in nearly 1,300 adults, it was found that meditation decreased stress. As a matter of fact, this effect was strongest in individuals with the highest levels of stress. 

When we meditate, the brain and nervous system undergo radical changes that cause the reduction and prevention of these conditions. 

2. Meditation increases emotional stability and intelligence

 When our stress level decreases, we return to our natural state where we feel calm, connected to ourselves, and confident to meet the challenges of life. 

Our hormones balance out and feel less reactive, less defensive, and better emotionally insulated from the inevitable upsets and irritations of all experience. 

This increases the positivity around us, placing the balance on our emotions and intelligence. 

3. Meditation reduces feelings of loneliness


 Meditation has been shown to help people live more in the present moment, and less in the painfully-remembered past which often leads to depression. 

Meditation helps you to become more aware of your thoughts and when this happens, you can take better control of your emotions and desist from self-provoking thoughts that might be responsible for your feelings of loneliness. 

A study of 40 senior men and women who took a mindfulness meditation program experienced reduced feelings of loneliness, compared to the control group that had been placed on a waitlist for the program 

4. Meditation controls anxiety 


When stress reduces, anxiety and other symptoms of anxiety disorders, such as phobias, social anxiety, paranoid thoughts, obsessive-compulsive behaviors, panic attacks, and the likes reduce alongside. 

A study followed up with 18 volunteers three years after they had completed an eight-week meditation program discovered that most of the volunteers had continued practicing regular meditation and maintained lower anxiety levels over the long-term. 

5. Meditation enhances self-awareness

 The more you meditate the more you are aware of what you like and what you don't. 

It gives you a better understanding of yourself, helping you grow into a better version of yourself. 

A study of 21 women fighting breast cancer found that when they took part in a tai chi program, their self-esteem improved more than it did than in those who received social support sessions. 

6. Meditation increases empathy and compassion 


When we meditate regularly, it increases our ability to be able to consider the feelings and needs of others and how we can be of help to them rather than criticizing them. 

7. Meditation improves our sociability 


Most of the reasons we do not want to hang out with people most of the time are a result of experiencing feelings like nervousness, anxiety, and feeling down or disorientated in ourselves

When we meditate, we take time out to think clearly about what is going on inside us and increase our abilities to connect with other people. 

8. Meditation improves sleep 


Constant meditation results in lower mental activation at bedtime, higher melatonin levels, and better sleep. 

A JAMA Internal Medicine study included 49middle-aged and older adults who had trouble sleeping. 

Half completed a mindfulness-awareness program that taught them meditation and other exercises designed to help them focus on “moment-by-moment experiences, thoughts, and emotions.”

The other half completed a sleep education class that taught them ways to improve their sleep habits. 

Both groups met six times, once a week for two hours. 

At the end of the six sessions, when compared with the people in the sleep education group, those in the mindfulness group had less insomnia, fatigue, and depression

9. Meditation can help fight addiction 


Meditation helps you achieve mental disciplines which may help you break dependencies on certain things by discovering the emotional cause of it, increasing your self-control, and awareness of triggers for addictive behaviors. 

For instance, one study found that recovering intravenous drug users felt meditation was one of the best therapy tools to help them overcome their addiction.

Researchers who examined incarcerated substance abusers found that those who were taught how to meditate had lower levels of relapse and more positive outcomes after release than those who received only conventional recovery treatments. 

10. Meditation helps control pain 


If you can calm and focus your mind and your body you may be able to control your pain and the degree to which you feel it. 

Meditation helps you to do this. For instance, you can practice effective meditation technique by consciously focusing your attention on the movement of your feet and legs, or on the sensations of your feet stepping one in front of the other when walking. Be aware of your body as it moves through space. 

This mindfulness helps you feel your body. The same goes for pain. In conclusion, meditation offers so many benefits than meets the eyes. You can start by taking 10 minutes daily to meditate and note the overall effect in your life and productivity. 


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