5 Minute Morning Meditation
Sweet, sweet mediation. I honestly don’t know where I would be without it, now more than ever. Between finals, a shoulder injury, a sinus infection, packing, group projects, interviews and my habit of making dinner plans with four different people all on the same night- I’ve really been relying on meditation more than ever. Unfortunately, due to my previously described past couple weeks- I’ve had no me (or blog) time and as a result had to get a lil thrifty with how I practice meditation. I started a five minute meditation every routine that is perfect for anyone who is in a time crunch, or anyone who wants to start meditation but doesn’t have a damn clue how to. It is actually brilliant, not to hype myself up, and really has helped keep me sane these past couple weeks. Maybe not sane, but closer to sane than I would have been if I stopped meditating altogether. I do this five minute practice as soon as I wake up and it really clears my head and helps me think about my goals for myday as well as my goals for my life (which is #lame but so important to emphasize daily !!!). Below I gave you the play-by-play on my five minute meditation practice. I suggest reading it all the way through then trying it just so you aren’t breaking your concentration every 5 seconds to see what’s good/what you are supposed to do next. Also, if you are on a roll and don’t want to follow the way I meditate- go for it! This is one of the only times you can tell me to shut up and I won’t be offended (but don’t get used to it). Often times when I meditate I lean towards what feels right and the direction my mind wants to take me that day. And remember meditation is not formulaic, we aren’t solving math problems out here, just do what feels right.
Set the mood (and a timer).
When you meditate, you want to be completely comfortable. Most people meditate sitting up in bed in their beds with their legs crossed and hands relaxed on their thighs. Other people can’t cross their legs due to injuries or think its super uncomfortable and that’s totally okay. Another way to meditate is in Savasana or corpse pose (lying on your back with your feet slightly turned out and arms relaxed at your sides). You can also try sitting on the edge of your bed with your feet dangling off the side. I usually meditate this way because I feel as if I can breathe easier with my legs uncrossed and I can focus on the sensation of my feet on the floor keeping me grounded. At this time I usually set a timer for 5 minutes and 30 seconds to account for the time it takes to get into a comfortable state.
Let go of unnecessary tension.
A lot of times we are holding tension in our bodies without even realizing it. No matter what position you choose, really focus on the way your body feels against your bed and find places of tension in your body. Common sites of tensions are in your jaw (I’m the #1 culprit of this), shoulders, neck, and hands. Once you have located these spots, really try and let go of them. Melt into your position and give your tense muscles a well-deserved break.
Begin slow and intentional breaths.
You can begin your breath cycle at any time. Don’t feel rushed to relax and breath right away- it defeats the purpose of meditation. Inhale slowly through your nose, hold the air in your lungs and honor that feeling, and then exhale slowly through your mouth. This is the slow part of slow and intentional breaths. And what I mean by intentional breaths is let the pause between each breath serve a purpose. Each new inhale should start on it’s own, and each exhale should feel like you are sinking deeper into a state of complete relaxation. Instead of stressing about “clearing your mind” let thoughts arise, but don’t let them dictate your meditation. It’s okay to think of things in passing during the five minutes, but ultimately the main focus of your thoughts should be on your breath and how that breath feels in that specific moment on this specific morning.
When your timer goes off, don’t jump out of bed, start blaring music and check your phone. Slowly let yourself ease out of your meditative state. If you have ever taken a yoga class, I treat the end of my meditation the same way I treat the end of a yoga class. I like to start by slowly moving my hands and feet, next my arms and legs, then rolling my shoulders back, my neck side to side a couple times before finally opening my eyes. I slowly get out of bed and do a couple sun salutations (this part is optional) and then starting my morning routine.
This meditation is simple, quick, and sets the tone for the rest of your day. If entering a state of relaxation has left you tired instead of energized (happens sometimes) remember- there isn’t anything a sexy lil cup of coffee with almond milk can’t do to fix that.