Mindful Mornings: How Meditation Can Improve Your Mindset

Picture this: you wake up to the soft glow of morning sunlight filtering through your curtains, your alarm is a gentle chime rather than a blaring siren, and instead of diving headfirst into a flurry of notifications, emails, and to-do lists, you take a few moments to simply breathe. This serene start to your day might sound like something out of a wellness magazine, but it's a reality that more and more people are embracing. The secret to these calm, collected mornings? Meditation.

Meditation, an ancient practice rooted in mindfulness, has been gaining popularity in recent years as a powerful tool to improve mental health and overall well-being. Far from being the exclusive domain of monks or yogis, or monkeys for that matter, meditation is now practised by people from all walks of life who are seeking to improve their mindset, and live more balanced, fulfilled lives. But how exactly can meditation transform your mornings, and, by extension, your entire day? Let’s explore the benefits of this simple yet profound practice and how it can set the tone for a positive mindset. 

The morning mindset: why it matters

Before diving headfirst into the empty swimming pool of the mechanics of meditation, slow your roll! It’s worth considering why the morning is such a crucial part of our day first. As you can probably imagine, the way we start our morning often sets the tone for everything that follows; if you begin your day feeling stressed, rushed, or overwhelmed, those feelings can carry through into your work, relationships, and general outlook. Which no one wants. Conversely, starting your day with a calm and focused mind can lead to greater productivity, resilience, and positivity.

But achieving a peaceful morning isn’t always easy/is pretty bloomin’ rare. Many of us are guilty of grabbing our phones as soon as we wake up, bombarding ourselves with social media, news, and emails before we’ve even had a chance to fully wake up. This instant immersion into the digital world can leave us feeling frazzled before the day has even begun. 

This is where meditation comes in. By taking just a few minutes each morning to meditate, you can create a buffer between waking up and diving into the demands of the day. This small shift can have a big impact, helping you to approach your day with a clearer, more positive mindset.

What is meditation?

Basically, meditation is a practice of mindfulness. Of being fully present and engaged in the moment without judgment. Not rocket science, right?! There are many different forms of meditation, from focusing on the breath, to repeating a mantra, or even guided meditations led by a teacher or an app (make sure the voice doesn’t annoy you, take it from me). The common thread in all these practices is the goal of quieting the mind, reducing stress, and cultivating a sense of inner peace.

Contrary to popular belief, meditation doesn’t require you to sit cross-legged on the floor for hours or to completely empty your mind of thoughts. It’s more about observing your thoughts without getting caught up in them, allowing your mind to settle naturally/as naturally as possible. This can be as simple as taking a few deep breaths and noticing the sensations in your body. 

The science behind meditation

You might be wondering, “Can something as simple as sitting quietly really make a difference?” The answer, according to a growing body of scientific research (and little old me), is a resounding yes. Studies have shown that regular meditation can have a significant impact on both mental and physical health. You probably knew that though… Or you mightn’t be wondering anything at all. Just go with us, okay?

One of the most well-documented benefits of meditation is its ability to reduce stress. When we’re stressed, our bodies go into “fight or flight” mode, releasing stress hormones like cortisol, which is basically not good. While this response can be helpful in short bursts, chronic stress can lead to a host of health problems, including anxiety, depression, high blood pressure, and heart disease. Really not good.  

Meditation has been shown to lower cortisol levels, helping to reduce the physiological impact of stress. It also activates the parasympathetic nervous system, which is responsible for the body’s “rest and digest” functions, promoting relaxation and a sense of calm.

But the benefits of meditation go way beyond just stress reduction though. Regular practice has been linked to improved focus, better sleep, and even increased grey matter in the brain (which contrary to what it sounds like, is actually good thing) (1), specifically in areas associated with memory, learning, and emotional regulation. This means that meditation doesn’t just make you feel better in the moment; it can actually change the structure of your brain over time, enhancing your ability to manage stress, stay focused, and maintain a positive outlook. It’s like school, but free, easy, and without having to run cross country! 

Morning meditation: a simple practice

So how can you incorporate meditation into your morning routine? The good news is that you don’t need to carve out a huge chunk of time or be an experienced meditator to reap the benefits. Here’s a simple practice that you could try tomorrow morning:

 

1. Set the scene: Before you go to bed, choose a quiet spot where you can sit comfortably in the morning. It could be a chair, a cushion on the floor, or your bed (we’re biased). The key is to find a place where you won’t be disturbed, and you’ll be totally comfortable. If your bed doesn’t fit that criteria, then you’re in the right place.
2. Start small: When you wake up, resist the urge to check your phone or jump out of bed immediately. Instead, take a moment to stretch and then head to your chosen meditation spot. Set a timer for five minutes (you can gradually increase this time as you become more comfortable with the practice). Just take a moment…
3. Focus on your breath: Close your eyes and bring your attention to your breath. Notice the sensation of the air entering and leaving your nostrils, or the rise and fall of your chest. If your mind starts to wander (and it probably/definitely will), gently bring your focus back to your breath. It’s normal for your mind to go walkabout.
4. Scan your body: After a few breaths, take a moment to scan your body from head to toe, noticing any areas of tension or discomfort. As you breathe out, imagine releasing that tension, allowing your body to relax. Be aware of any noises, pressures in the body or anything you feel, and acknowledge them.
5. Set an intention: Before you finish your meditation, take a moment to set an intention for your day. This could be a word or phrase that captures how you want to approach the day, such as “calm,” “focus,” or “kindness.” Repeat this intention to yourself a few times, letting it sink in. 
6. Gently transition: When your timer goes off, take a few more deep breaths and then slowly open your eyes. Take a moment to notice how you feel before getting up and starting your day. It’s fine if you don’t feel any different, especially at first, changes can be small.

The ripple effect: how meditation improves your day

Imagine dropping a pebble into a lake, meditation can be similar, in that starting your day with meditation can create a sort of ripple effect, influencing how you respond to challenges, interact with others, and approach your tasks. Makes sense? Here are some ways that a morning meditation practice can improve your mindset throughout the day:

 

1. Increased focus and productivity: By calming your mind first thing in the morning, you set yourself up for better focus and concentration. Honestly! This can help you to work more efficiently and tackle tasks with greater clarity. Instead of feeling scattered and overwhelmed, meditation can help you approach your to-do list with a sense of calm and purpose.
2. Better emotional regulation: Meditation can help you to become more aware of your thoughts and emotions, which can make it easier to manage them. Instead of reacting impulsively to stress or frustration, you might find that you’re able to pause, take a breath, and respond in a more thoughtful way. This can improve your relationships and reduce conflicts, which is definitely a win.
3. Reduced anxiety: By practising mindfulness in the morning, you train your brain to stay present rather than worrying about the future or ruminating on the past. This can help to reduce feelings of anxiety and promote a more grounded, peaceful mindset. Imagine a life without that awful anxiety-ridden flick book our brains present us with on a regular basis, you can have a slice of that!
4. Enhanced resilience: As Ronan Keating said, life is a rollercoaster. It’s full of ups and downs, but meditation can help you navigate these changes with greater resilience. By regularly practising mindfulness, you build a stronger foundation of inner peace and stability, making it easier to cope with challenges as they arise. 
5. Improved sleep: Believe it or not, your morning meditation practice can also improve your sleep. By reducing stress and promoting relaxation, meditation can help you to fall asleep more easily and enjoy deeper, more restful sleep. Plus, the more well-rested you are, the easier it will be to maintain a positive mindset throughout the day. One hand feeds the other.

Making meditation a habit

Like any new habit, bringing meditation into your morning routine will probably take some time and healthy dash of patience to get used to. The key is to start small and be consistent though; even just a few minutes of meditation each morning can make a difference, and as you become more comfortable with the practice, you can gradually increase the amount of time you spend meditating. More is more, but some is fine…

It’s also important to be kind to yourself. If you miss a day, find your mind wandering during meditation, or become sidetracked by something completely inane, don’t get discouraged. You’re human! The goal isn’t to be perfect, but to create a habit and environment that supports your mental and emotional wellbeing. Right? Over time, you’ll probably find that meditation becomes an integral part of your morning routine, a ritual that you look forward to each day. And if not, then that’s OK too… We’re all unique after all.

At the end of the day, meditation is something that can be tailored to your lifestyle, and actually, you can invent your very own form of. It doesn’t matter what you do, if it relaxes you and brings some level of peace to your life, then get amongst it! Within reason of course.

Conclusion: a brighter morning, a better day

We all know how the world is now, it’s fast paced, and full of hustle and bustle, but just taking a few minutes each morning to centre yourself is so important. It might seem like a luxury, but it’s one of the best things you can do for your mental health, and the act of doing something just for you also sends a powerful message to your psyche, improving your sense of self-worth no end.

By starting your day with some level of meditation, you can cultivate a mindset of calm, focus, and positivity that carries through the rest of your day. It’s an actual way to turn that frown upside down, and no matter how much the wind changes, you’ll be happy if your face sticks that way…

So tomorrow morning, maybe instead of reaching for your phone or hitting the snooze button, try sitting quietly, just you and your breath. You might just find that this simple act not only transforms your mornings, but could change your entire approach to life. So here’s to mindful mornings and a brighter, better day ahead. 

Sources:

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC7704181/