Start your day with a 15-Minute Guided Morning Meditation

The best times of day to meditate are in the morning and in the evening, and one way to do that is with a guided morning meditation. Morning meditation is good because it gets you started with your day in a way that’s centered, grounded, and in a peaceful space.

Immediately upon waking, head to your meditation room. Your brain isn’t fully awake yet. This makes it a little easier to settle into meditation. You want to do this before you start your day or you risk the temptation to skip it.

Meditation Benefits

As a meditation teacher, I live, experience and feel the benefits from my practice every day.

I am calmer, less prone to anxiety, anger, and nervousness. My brain receives more oxygen, and creates neural connections that help me to become more responsive and less reactive to life’s events. I am more focused, and efficient. I am more compassionate and loving to those around me.

Meditation benefits you emotionally, physically and mentally.

If you’ve never tried it, it’s not that hard. You do have to let go of preconceptions and expectations of what you think it should look like. Thoughts are part of meditation, for example. You can sit in a chair. You can learn to meditate even if your mind is going a mile a minute.

Before you meditate

In the script below, I’ve provided instructions at the beginning of the meditation as to what you need to do. Throughout the meditation, I guide you through slow breathing, a body scan, and muscle relaxation.

Though there is music at the beginning of this meditation, after I sound the singing bowl, the background is silent. Learning to meditate without music helps you to go deeper with your practice. Music has its place in meditation, for sure, but it’s best to do breathing and body scans in silence to help minimize distractions.

Inspiration

I wrote this guided meditation because of inspiration from you all. Last year I had done a poll and so many of you requested meditations that you could listen to on different occasions. I plan on doing 10-minute and 5-minute morning versions as well. If you have ideas for others you’d like me to do, let me know in the comments or send me an email.

15-Minute Guided Morning Meditation Script

Some folks like to see the words as they follow along. Or instead of listening, they might like to read the script. I’ve provided that here for folks who prefer the written version.

Settling In

As you begin this practice, make sure you won’t be disturbed. 

You may sit in a chair with your feet flat on the floor, or on a cushion – wherever you may be comfortable. Just be sure the position you find is one that you can maintain long enough for this meditation, about 15 minutes. Be kind to yourself. If you find that you need to shift, do so slowly and mindfully. 

When you meditate, it’s okay to have thoughts – they will come! Welcome them. Meditation need not be a strain. Don’t try too hard. Bring your gentle, nonjudgmental attention back to this morning meditation when you find your thoughts have taken you somewhere else. 

Let go of expectations. You have come to your chair or cushion. Let yourself settle into this practice to benefit from this time of calm and silence. Once you begin, stick with it until the end. 

Beginning the guided morning meditation

Close your eyes, or cap them halfway, with a soft, unfocused gaze. 

Bring your awareness to the breath. Inhale through your nose to your belly, then fill your chest. Hold for a moment, and release, starting with your chest and then the belly. Do this two more times.

Inhale again through your nostrils, and pause.

Breathe out through your mouth, and pause at the end of your exhale. Listen to the silence.

If you find your thoughts wandering, gently come back to this morning meditation. Thoughts are okay. They will come. Gently let them go by coming back to this meditation. Be kind to yourself and let go of any judgment. 

You’re meditating correctly.

Continuing to breathe

For the next few breaths, bring your awareness to the rise and fall of the chest, pausing at the end of each inhale and exhale to touch the silence. 

Now, take two or three deep yawns. You can “fake yawn” until one comes on. 

Let your breathing return to a normal pace. Notice the natural rhythm of your breath. 

Relaxing the body

Bring your attention to the top of your head. Relax the muscles at the top, the sides and back of your head. 

Move to your forehead and soften it. Soften the eyebrows, the eyes, your ears, and your cheeks.

Let your jaw relax, your tongue, your lips.

Bring your attention to the throat. Allow the muscles surrounding it to relax. Soften the back of the neck. Move to your attention to your shoulders and do the same.

Now focus on your upper arms, forearms, and hands, relaxing each as you go. 

Relax each finger: the thumb, your index finger, the middle finger, your ring finger and pinky. Relax the palms of your hands.

Bring your awareness to your chest. Soften the muscles that make up the chest wall. Relax your belly, & your lower abdomen.

Move to the top of your back. Relax the muscles around your shoulder blades, the middle part of your back, and the lower part, all the way down to the buttocks.

Relax your right thigh, the muscles around your knee, the front of your leg, your calf muscle, your right ankle, your right foot and toes.

Now relax your left thigh, the muscles around your left knee, the front of your left leg, your calf, your ankle, your left foot, and toes.

Bring your attention to your whole body. Notice any sensations you feel. Bring your gentle attention to any area that you would like to relax further. 

Scan your entire body as you breathe. Let your whole being settle into this morning practice.

Harnessing the energy of the sun

As the morning  sun rises, feel its warm rays of light infusing you with beautiful, yellow energy. 

Allow the ribbons of light to surround your body, relaxing it. 

Observe your breath. Your calm breathing. If you find that your thoughts take you somewhere else, come back to the breath. 

Feel your chest rise with each inhale. Notice the parts of the body that gently move.

Notice your chest and abdomen as you exhale. Feel the parts of your body that move.

With each breath, feel the morning energy gently waking your entire body. Notice any sensations you might feel. 

Breathe in, sending oxygen to your head and face. Exhale.

Breathe, and send life-giving air to your neck, shoulders and chest muscles. Allow them to take in the air, and get ready for the day.

Breathe and send oxygen to your entire back. Allow those muscles to awaken.

Breathe. Send the oxygen to your abdomen and thighs.

Breathe. Send energy from your breath to the legs to power you through the day. 

Breathe. Allow the sun’s rays to infuse you with the energy you need to begin your day.

Now allow the energy from the air you breathe and the warm rays to begin to power you up for the whole day.

Breathe. Into your heart. Send golden energy to your heart center in gratitude for the beginning of this new day. 

Breath awareness

Bring your awareness to the breath. Remain focused on the breath for the next couple of minutes. Thoughts are okay. When you realize your thoughts have taken you elsewhere, come back to the breath. 

Ending the meditation

Keep your eyes closed or capped as you near the end of this meditation. 

It’s important to come out of meditation slowly.

Keep your awareness on your breath. Allow yourself to feel the in and out rhythm of the rise and fall of the chest.

On your next inhale, allow the fingers and toes to wiggle if you wish. Gently shift your arms or legs as needed. 

When you’re ready, open your eyes with a soft downward gaze. Keep your focus inward. 

Open your eyes fully as you’re ready. You may return to your day.

Here’s a haiku to inspire you with your practice: