Introduction to Guided Morning Meditation
For those new to the practice of meditation, or anyone seeking a gentle and effective way to begin their day, a Guided Morning Meditation can be incredibly beneficial. This 10-minute guided morning meditation is designed to ease you into a state of calm and mindfulness, even if you’re unfamiliar with silent meditation or prefer a bit of vocal guidance. Unlike longer, silent meditations, this session incorporates calming music throughout to enhance your experience. If you’ve tried longer forms of meditation and are looking for something approachable and time-efficient, this 10-minute version is an excellent starting point.
Creating these guided meditations is a deeply rewarding process. The act of writing and recording them becomes a meditative practice in itself. It requires a focus on breath, a cultivation of inner calm, and the intention to share that sense of peace with others through the meditation.
The Journey to Morning Meditation
The journey to a consistent meditation practice often begins with short, manageable sessions. Starting with brief morning meditations, much like this 10-minute guide, can pave the way for a deeper and more sustained practice. Personal experience has shown that while meditation may not bring about tangible gains, it certainly helps in shedding the burdens of stress and anxiety that can accumulate in daily life. While stress and anxiety may still arise, meditation provides a pathway back to center, a skill honed over time. The hope in creating these meditations is to offer others a similar path to finding inner peace and resilience.
Many guided meditations adopt a secular approach, making them accessible to a wide audience. However, for many, including myself, meditation can evolve into a profoundly spiritual practice. This personal journey towards spirituality, combined with an intuitive personality, underscores the intention behind creating resources like these meditations.
How to Practice This Guided Meditation
To make the most of this 10-minute guided morning meditation, dedicate a specific time each morning before the demands of the day take over. A recommended routine is to wake up, hydrate with some water, attend to your personal needs, and then settle into your meditation space – whether it’s a cushion or a chair – before engaging in any other activities. The gentle drowsiness of just waking up can actually aid in settling into a meditative state more quickly, which is a helpful advantage, especially for beginners.
You have the option to play the accompanying video and watch the candle for a visual focus, or simply minimize the window and listen to the audio guidance. For those who find it helpful to have a written reference, the full script is also provided, allowing you to practice independently or familiarize yourself with the meditation beforehand. The key is to find what resonates best with you and supports your practice.
10-Minute Guided Morning Meditation Script
Preparing to Begin
Before starting this guided meditation, ensure you are in a quiet space where you won’t be interrupted for the next ten minutes.
Find a comfortable position. You can sit in a chair with your feet flat on the floor, or cross-legged on a cushion – choose a posture that allows you to remain comfortable and relatively still for the duration of the meditation. Remember to be kind to yourself; if you need to adjust your position, do so slowly and mindfully.
During meditation, it’s perfectly normal for thoughts to arise. Don’t try to suppress them or judge yourself for having them. Acknowledge them, and gently redirect your attention back to the guidance of this morning meditation. Meditation should not feel like a struggle. Adopt a gentle, non-judgmental attitude. Release any expectations about what your meditation “should” be like. You’ve set aside this time for yourself, to cultivate calm and stillness. Once you begin, commit to staying with the meditation until the end, allowing yourself to fully benefit from this practice.
Close your eyes gently, or if you prefer, lower your gaze halfway, maintaining a soft, unfocused দৃষ্টি.
Beginning the Guided Meditation
Now, bring your awareness to your breath. Inhale deeply through your nose, allowing your breath to fill your belly first, and then expand into your chest as fully as you can. Hold your breath for a moment. Then, exhale slowly and completely, starting by releasing the breath from your chest, and then from your belly, expelling as much air as possible. We will repeat this deep breathing cycle two more times. Deep breath in…expand your belly, then your chest…hold…and exhale, starting with the chest and ending with your belly. One more time…inhale…expand your belly, then your chest…hold…now exhale….
Allow your breath to return to its natural rhythm, flowing in and out without effort.
If you notice your mind wandering, gently guide your attention back to this morning meditation. Thoughts are a natural part of the process. When you realize you’ve become caught up in thought, simply return your focus to the present moment, to the sound of my voice, to your breath. Be patient and kind to yourself. This time is a gift to yourself. Let go of self-criticism and allow yourself to settle into the practice.
For the next few breaths, bring your awareness to the subtle sensations of your breath, the gentle rise and fall of your chest. Pause briefly at the peak of your inhale. Notice the stillness, the moment of quietude. Now exhale slowly. At the end of your exhale, pause again. Notice the silence.
Repeat this focused breathing with pauses two more times.
Now, invite two or three deep yawns. Allow yourself to yawn fully, releasing any tension. If a yawn doesn’t come naturally, you can even “fake yawn” until a genuine yawn arises.
Let your breathing settle back into a normal, relaxed pace. Simply observe the natural rhythm of your breath, breathing gently through your nose.
Body Scan for Relaxation
Now we will move into a body scan. Bring your awareness to the top of your head. Notice any sensations you might be experiencing on your scalp. Become aware of and relax any tension in the muscles around your scalp, the sides of your head, and the back of your head.
Shift your attention to your forehead, your eyebrows, and your eyes. Gently soften and relax these areas, releasing any furrowing or strain.
Relax your nose, your lips, and your tongue. Allow your tongue to rest softly in your mouth, and unclench your jaw, letting it go slack.
Relax the muscles in your neck, your collarbone, your shoulders, and your shoulder blades. Allow your shoulders to drop and release any tension you might be holding there.
Move your awareness down your chest, relaxing your chest wall, your abdomen, and your lower abdomen. Let your belly be soft and relaxed.
Bring your attention to the top of your back, and slowly move your awareness down your spine…relaxing each vertebra, and all the muscles along your back, all the way down to your tailbone. Release any tightness or holding.
Relax your right thigh. Continue down your right leg, relaxing your right knee, your calf, your ankle, your foot, and finally, your toes. Let your entire right leg be heavy and relaxed.
Move your attention to your left thigh and relax, and then your left knee, your calf, your ankle, your foot, and your toes. Feel your entire left leg relax and become heavy.
Now, take a moment to re-scan your whole body, noticing if there are any areas where you are still holding tension. If you feel any area that needs further relaxation, gently focus your attention there and consciously relax those muscles.
Cultivating Gratitude and Affirmations
As you rest in this state of relaxation, and as you prepare to begin this new day, cultivate a sense of gratitude for all that your body does for you, in every moment. Take a moment to thank your body for its strength, its resilience, and for allowing you to experience this moment. Thank your body for the good work it does, each moment of every day, without you even having to think about it.
Affirm to yourself: You have all the inner strength and power you need to embrace this new day and all the hours it holds.
See yourself moving through your day in a calm, centered, and relaxed manner.
Continue to breathe gently and naturally. Keep your attention softly focused on the rhythm of your inhale and exhale…
Rest in this peaceful awareness of your breath for about a minute.
Gently Ending the Meditation
As we approach the end of this guided meditation, continue to keep your eyes closed or softly capped.
Maintain your awareness on your breathing, feeling the natural in and out rhythm of your breath. In and out. In…and out…
On your next inhale, you may wish to gently wiggle your fingers and toes. Slowly and gently shift your arms or legs if you feel the need to stretch or move.
When you feel ready, gently open your eyes with a soft, downward gaze, keeping your focus directed inward for a few moments.
And when you are ready, open your eyes fully. Carry this sense of calm and centeredness with you as you begin your day. You are now ready to greet the morning with peace and clarity.
