How To Meditate In The Morning (6 Easy Steps)

Morning Meditation is the best way to start your day with tranquility and positivity. Also, It’s a good practice to declutter yourself from your mind’s unnecessary chattering, anxiety, work stress, yesterday’s problems, and blah blah. 

I have been practicing meditation and mindfulness for the last 5 years, and I would say it was the best decision that has changed my life from boredom to mystery and has given me so much that I didn’t think of.

Today, in this article, We will discuss How you can start meditation in the morningHow it will benefit youTips for effective morning meditation, and more.

So, without further ado, let’s get started.

How To Meditate In The Morning 

Here, I will six steps; by following them, you can start practicing meditation in the morning. Also, the regular practice of the following steps will develop a habit of meditation in you that may last longer.

Step-1: Preparation

The best time to meditate is between 4 to 6 AM – called Brahma Muhurtha – A auspicious time to do spiritual practices.

But, If you can’t manage to get up that much early, it’s Ok. Get up as early as you can for mediation. 

It would be good if you do some exercises and take a light cold shower before sitting to meditate because it will activate your mind and help you stay awake in meditation.

Step-2: Take Position

Next, Move into your personal room or a quiet place where no one can disturb you. If you have a separate room of your deity, that’s great to meditate there. 

Alleviate technological distractions and put your phone in Aeroplane mode. 

Now, Prepare a comfortable sitting place on the floor using a Meditation mat

You may use a Meditation cushion for a more comfortable and stable sitting position. 

[If you are suffering from back pain or sitting on the floor is hard for you, you should use a meditation chair with back support.] 

Related Article: 6 Benefits Of Using A Meditation Chair

Once your comfortable seat has been prepared, it’s time to take your comfortable and sustainable Meditation posture.

I would suggest Sukhasana Posture for beginners. However, If you are comfortable with other poses, then it’s completely fine. 


Here are some other Meditation poses which you can try. 

(Source: Yokoji Zen Monuntain Center)

However, It would be good to choose one pose and stick to it. 

Once you are done with posture, set a timer of 10-15 minutes or more according to your convenience. 

Step-3: Slow Down Your Mind

After taking the right posture, Let your mind and body relax to go deep in Meditation. 

Release all the tension from your body and feel yourself lite. 

Now, Slowly take a deep breath in, hold for 5 seconds, release it slowly, and again hold for 5 seconds. 

Again repeat this same (inhale-hold-exhale-hold) 5 times and try to focus your mind fully on breaths. 

When you complete this control breathing exercise, you will get mental peace and are ready to start Meditation. 

Step-4: Focus Your Mind On The Object Of Meditation 

Here, we will take “BREATH” as the object of meditation because it is always with you and accessible to make you calm. 

In morning meditation, observe your natural breath, notice the air coming in and out, touching your nostrils, and producing sensations. 

Also, Notice your belly movement expanding and contracting when you inhale and exhale. Just watch your breath from your mind’s eye without judging it or changing it. 

This is called breathing Meditation or mindful breathing practice, where you center the mind only on your breath. And when the mind wanders away, you get it back again, and again and again. 

See, there are several different Meditation techniques, such as,

  • Mindfulness Meditation
  • Mantra Meditation 
  • Japa Meditation 
  • Vipassana Meditation, and more

Related Post: Guided Morning Meditation Script (With PDF)

Each technique suggests a different object to focus on while meditating. 

For Example, 

MeditationObject Of Meditation
Mindfulness MeditationBody, mind (thoughts), and Breaths
Mantra MeditationMantra (A sacred word or phrase)
Japa MeditationMantra and Male (Prayer Beads)
Vipassana MeditationBoldly sensations, thoughts, and feelings 

You may try other meditation techniques as well and practice it in the morning, but in the end, choose only one and practice it regularly. 

Step-5: Be Kind To Your Monkey Mind

When you meditate, thoughts will come into your head and carry away your attention from the object of Meditation. 

When this happens to people, they become frustrated and try to stop their minds. But, the more they try, the more thoughts come, and they can’t concentrate on Meditation. 

So, never get frustrated or annoyed when your attention is taken away by thoughts; instead, be kind to your mind and accept that you still need more practice. 

When you realize that your mind is wandered away, accept the fact and bring it back into practice. No matter how many times it happens, you just have to bring it back again and again.

Keep focusing your mind on your breath and recapturing attention until your timer rings. 

Step-6: Spread Your Loving-kindness 

In this last step, you should cultivate positive feelings and send them to your loved ones, acquaintances, pet, and even enemies. 

When you spread kindness and compassion to others, it raises positive vibes in you, and you feel joy, love, and gratitude within. 

“Every action generates a force of energy, when we choose actions that bring happiness and success to others, the fruit of our karma is happiness and success.”

Deepak Chopra

Thus, Spending love and kindness is the best way to gain positivity in the morning and start your day with positive intentions. 

Here, you can end your morning meditation and engage in your routine. 

Also Read: What To Do After Meditation?

Related Post: 12 Guided Morning Meditations For Gratitude And Instant Positivity

Tips To Meditate Better In Morning 

morning meditation

1. Charge Yourself 

Many people complain that they fall asleep during morning meditation and can’t concentrate on the object of Meditation. (By the way, it’s completely normal and common in beginners)

So, one of the best ways to overcome sleepiness during Meditation is by charging yourself. 

Means activate your body and mind before you meditate. Fill some energy in them so that they can come out of slumber and function efficiently. 

In order to do so, you can do exercise, yoga, running, walking, or anything that can heat you up. And then take a cold shower to be refresh. 

Always, Meditate with an empty stomach and avoid drinking caffeinated drinks before practice.

2. Choose A Comfortable Spot For Meditation 

As said, meditate in a quiet place and make your sitting area comfortable, especially if you are a beginner. 

Also, provide support to your lower legs, ankles, and hips with the comfy cushion to avoid numbing during Meditation. You can use Zafu and Zabuton (meditation cushion) for comfort while meditating on the floor. 

In case you slouch so much and feel back pain while sitting crossed leg on the floor, you can use a Meditation chair with back support. 

3. Set Interval Timer 

We all face mind wandering during Meditation, right? 

So, to bring your mind into the practice and remind it to focus on Meditation, you can use meditation apps to set interval timers that will beat at a particular time interval during the meditation session. 

I use Insight Timer to set interval timer, and it also offers guided Meditation, music, and spiritual wisdom. 

4. Join Community 

If you have time, join a local meditation class and be a part of that community. 

This way can learn more from the expert and ask questions to them. Having a company of like-minded people may keep you motivated and give you the space to share your ideas and experiences with others. 

Related Article: Useful Tips To Cultivate A Habit Of Meditation

Benefits Of Meditation 

Benefits Of Meditation And Mindfulness

Nowadays, Meditation and Mindfulness have become increasingly popular practices due to their life-changing benefits on our physical and mental health. 

Meditation is also used in medical therapies to treat symptoms of stress, anxiety, depression, and physical problems. 

The regular practice of Meditation may:

  • Reduce mental stress
  • Control anxiety and depression 
  • Cultivate well-being
  • Increase self-awareness
  • Strengthen willpower
  • Increase concentration and memory power
  • Lengthen the attention span
  • Control high blood pressure
  • Boost creativity
  • Improve sleep
  • Fight with addiction
  • Control pain
  • Promote neuroplasticity, and more

These are scientifically proven benefits of Meditation [2] published on well-known general. (Click here to read a depth article about meditation benefits)

Related Post: Meditate With Eyes Open

Is It Bad To Fall Asleep While Meditating?

Falling asleep during morning meditation is a common problem. Almost all beginner faces this problem often, and they become frustrated with it. 

In general, Falling asleep while meditating is not a bad thing; rather, It’s completely normal. It happens when your mind stops chattering and settles in a peaceful state. Which is a good thing, isn’t it? 

Although, when you meditate on a daily basis, your mind gets trained, and it will stay awake and conscious in a meditative state.

So, don’t consider that being drowsy in Meditation is a problem, yet it suggests you are progressing in Meditation from an insane mind to a calm mind. 

If you want to discipline your mind to stay awake during Meditation. In that case, you may try Mantra or Japa or Guided Meditation. 

Because these meditation techniques involve uttering mantras, using prayer beads, and following instructions in the form of voice, which can easily grab one’s attention in Meditation and hold his mind into the practice for a long while. 

This way, you can engage your mind easily in Meditation, and you won’t feel drowsy while meditating. 

Is It Good To Meditate When You Wake Up?

Meditate just after waking up is the best way to start your day. Because it can cease your mental turmoil, feelings of uncertainty or distress, and may settle you in a peaceful joyful state of being.

When you wake up early and meditate regularly, it can improve your well-being, brain functioning, and physical health. Also, you may feel positive for others and stay energetic throughout the day. 

Remember, if you hold slumber as you wake up, I won’t suggest meditating immediately because as you try to meditate, you’re likely to fall asleep and can’t center at practice. Instead, do some activities, exercises, and make your mind active and then sit for Meditation. 

How Long Should You Meditate In The Morning?

In general, you should meditate as long as your body and mind allow you. A 10 -15 minutes meditation is perfect for beginners to start with, and then they can stretch it to 30 or 40 min. or 1 hour. However, according to research, 5-10 minutes of brief Meditation may bring significant changes in you. [1]

So, there is no fit for all answer to this question. You can define a definite time for Meditation as per your convenience and strength. But consider not to force yourself to meditate long because it will create a burden that may lead you to end your practice. 

Instead, start with a small goal of 5 min. Meditation and then If you want to increase the time, stretch it every week or so.

What Is The Best Time To Meditate?

Brahma Muhurtha – a period of One and Half Hours before sunrise is the best time to meditate. It is usually between 4 am to 6 am, depending on the time of sunrise. 

Spiritual leaders have given much importance to the BrahmaMuhurtha period and declared it auspicious to conduct any spiritual process, including Meditation. 

According to them, during these 1.5 hours, Nature supports us to sink deep in ourselves and helps us to progress in the spiritual journey. During this time, we could easily align with the universe to find our truth. 

However, If somehow you can’t get up such early in the morning to meditate, In that case, you can meditate according to your convenience. 

As Swami Vivekanand mentioned in his book “Meditation And Its Methods,” you should meditate when night turns to day and day turns to night, which means half an hour before and after sunrise and sunset period. 

That’s it.

I hope you have learned something interesting from reading this article, and now you know how to meditate in the morning, right? 

If you have any thoughts to share, feel free to comment below. 

Thank you.


#1. Brief Mindfulness Meditation Improves Attention in Novices: Evidence From ERPs and Moderation by Neuroticism

#2. 12 Science-Based Benefits of Meditation

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