Morning Meditation to Build Resilience and Guided Meditation for Stress

woman sitting facing the sun with her hands up

Which time is good for a morning meditation? It can be the first part of your day or when you make your brew your pot of coffee. During these challenging times, resilience can be built with your morning meditation. Resilience is something we all need. Life has a habit of stressing us out. Be it finances, relationships, or uncontrollable events in our lives, and there are always things that can turn our minds to the negative in life.

I lead a stressful life, and I have many things in life that can easily make me a negative person. Resilience is the one thing that helps me take control of my emotions and my life so that I can gain perspective on the moment and not be overwhelmed by life’s stressors.

You, too, can gain resilience in your own life. Morning meditation for resilience is the way to accomplish this kind of peace. Once you learn how to develop resilience through meditation, you will find that your overall outlook will be so much clearer and calmer.

Have a look at how to incorporate resilience for meditation in your life.

The Importance of Meditation and Resilience

Meditation is essential in your life because it helps you to focus. Through meditation, you can take everything in life and let it melt away as you focus on the moment and being mindful. Meditation also helps you develop the skills for resilience because it helps you gain perspective.

Perspective is essential in learning how to develop resilience. Knowing resilience will help you increase your quality of life. You will find that having resilience is essential to your mental, and ultimately, your physical well-being.

Is It Good To Meditate in the Morning?

There are a variety of benefits that you can gain from meditation and resilience. Aside from being a great way to start your day and giving you some quality “me” time, there are many more benefits to reap.

Sets a Tone of Calm

If you are anything like I am, then your day starts with your mind going straight into all the things you need to get done in the day. Taking time in your morning routine for mindfulness and resilience-building is a great way to put a pause on the hectic day ahead and create a sense of calm. Like a lake, before a boat goes through it on a quiet morning, the calm will give you a sense of peace needed to tackle any day.

Also, sitting for a few minutes in meditation in the morning can help to calm the cortisol levels in your body. You will find that sense of calm will envelop you and make you feel relaxed but not sleepy. Be sure not to try and jam a long meditation session into an already hectic morning. A few minutes is really all you need.

It Gives you More Energy

We are creatures of instant gratification. That is why it is so simple to reach for a 5-hour boost drink, a red bull, or even that first cup of caffeine every morning. We need an instant boost. Though starting our day with a cup of coffee isn’t a bad thing, it would be nice to have another form of an energy boost.

Meditation is a very effective way to manage stress and calm the mind. In calming the mind, you gain an increased focus, which leads to increased energy. It is an efficient solution to those who struggle with sluggishness, especially in the morning.

It Builds Focus and Resilience

Meditation helps you to let go of a multitude of toxic mental behaviors. By moving into the present moment and taking time to find that calm and quiet space, you build your focus and resilience. How that works is that as you become more focused on the moment and the calm, you find that the stress is less invasive and less impactful.

Your mind begins to focus, and instead of being jumbled with a bunch of stressful thoughts, it becomes clear and allows you to problem solve with a fresh mind that isn’t a mess of thought of toxic mental habits. Through morning meditation, you take control of stress and focus on solutions.

Gives You a Sense of Overall Well-Being

Practicing mindfulness and mediation, especially in the morning, helps you manage stress, blood pressure, and provides more balance in your life. What that all sums up to is that you have a better sense of well-being from meditation. When your fight or flight response is activated, it takes a toll on your body, and exhaustion creeps in.

Mindfulness meditation handles stress in a much safer way for your body and helps you reap the benefits of overall well-being. You will be able to process information more clearly, reduce inflammation, support your immune system, and much more.

Tips for Starting Morning Meditation

Mornings are tough for many because of how many things need to get done in a short amount of time. If you are struggling to take control of your morning and, subsequently, your day, then you need to take time for morning meditation.

Here are some tips to get you started

Figure out which morning meditation works for you – What this means is you need to find a type of meditation that works best for you. One that you find calming and that will help you center yourself. You want to feel relaxed with a clear mind when done, not distracted, and disheveled.

Find a spot – Figure out where in your home you want to do your meditation. Preferably this spot will be a quiet and comfortable one. Whatever feels right to you.

Enhance the spot – Wherever you choose to meditate; you want to make that spot comfortable. Add things like shapes, sizes, candles, objects, or even plants to make the area more pleasing.

Sit up straight – You should sit straight with your shoulders back and your spine aligned while meditating. You can even lay down if that is more comfortable for you as long as your spine is aligned.

Meditate first – No matter what your usual morning routine is, make sure to meditate first. Even if you have to set your alarm 20 minutes earlier, be sure to focus on meditation first thing. You don’t want your mind already busy before you meditate.

Types of Meditation

There are several types of meditation, and before you can pick your type, you need to know what they all are. Chances are you will have to try a few before you find the one that works best for you.

  1.   Breathing Meditation

Breathing meditation is a type of meditation that dates back hundreds of years. This type of meditation is known for reducing anxiety and sharpening your memory. It is also linked to reducing the symptoms of depression, promoting better sleep, better concentration, and improved heart circulation. You can practice this guided meditation for 10 minutes and it will help start your day on the right foot. 

Guided Breathing Meditation:

2.  Candle Staring

This type of meditation practice is different than most as it requires your eyes to be open as opposed to closed the way most meditation is done. This type of guided morning meditation is done by gazing your focus on the dancing flame of a candle. It is excellent for helping with focus and concentration and increasing your memory as well as awareness. This is an excellent meditation for those who have a wandering mind.

Guided Candle Meditation

  1.  Mantra Meditation

This meditation habit can take anywhere from five to 20 minutes with most doing it for 10 minutes at a time.. Doing this type of guided meditation helps you to increase your awareness and to focus more clearly as it is great for mental health. It allows you to develop resilience and manage stress. Mantra meditation is also suitable for feeling calm and centered.

 Powerful Mantras for Inner Peace

  1.  Walking Meditation

When walking to a sacred or historic place, we tend to walk carefully and reverently. Walking morning meditation is like that. We spend hours forgetting about our bodies and what a gift they are. That is what makes walking guided meditation unique, and it allows you to focus on your body, movement, and forget everything else for a while. This meditation practice is calming and stress-relieving. Walking meditation has a tendency to make us feel whole again.

 Walking Meditation

  1.  Mindfulness Meditation

Mindfulness meditation is our basic human capacity to be fully present and aware of what we are and where we are. Mindfulness is inherently inside us, but it is more useful when practiced daily. This morning meditation helps you to sleep better, lower your stress levels, build resilience, banish negative feelings temporarily, improve attention, and even alleviate chronic pain. You have a lot to gain by practicing mindfulness meditation.

Mindfulness Meditation

Obstacles in Meditation and How to see it Differently

Morning meditation provides you a sense of aliveness within you. It is one of those things that lets you forget the moment of what is going on around you and focus on how you feel within you. However, there are struggles to getting started with guided meditation and keeping it going. Here let’s go through some obstacles and how to see it differently.

How Long Should You Meditate in the Morning?

One of the biggest obstacles people face is time. Most people feel that they can’t do morning meditation because they don’t have enough time to get it done. However, if you want to meditate, you have to make the time for it. Once you do it often enough, you will be surprised at how seamlessly it fits into your daily routine. Start by using whatever time you are waiting for something to meditate and then go from there.

Lack of Self-Discipline

Guided morning meditation takes discipline. You have to be committed for it to work for you. Therefore, if you really want to start reaping the benefits of meditation practice, then you need to discipline yourself to do it regularly. Sometimes that means waking up earlier or getting a meditation partner who will do it with you. Make yourself accountable.

Not Having the Right Space

You may think that you don’t have a space to meditate, but rest assured you do. As long as there is floor space or a place where you can be quiet for a bit, you can quickly get your meditation done. You can even meditate while doing laundry or waiting for the coffee to brew. There are no hard and fast rules about where you meditate.

Too Many Distractions

Having many distractions is one of the biggest obstacles to meditation. It is difficult to meditate when your mind is always running away from you. This obstacle is genuine for everyone, especially when you are just getting started. It’s ok if your mind sometimes wanders, just gently bring it back to your meditation. Repeated often enough, ignoring distractions and focusing on meditation will come easier.

How Do You Meditate In The Morning?

Building resilience and learning to meditate is a great way to let life’s stressors roll off your shoulders. Once you learn to be in the moment, gain perspective, and just breathe, you will find that you can focus and face your day much easier.

Try the different meditations above to help you find which works best for you. Once you figure out which meditation works best for you, you will be on your way to having a more peaceful life. Go ahead and get started.

About Me

Hi there ! I’m Suja Johnkutty, MD a conscientious mom and neurologist . My one simple goal is to provide you honest, practical, simple action steps to experience better relaxation in your life.



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