Morning Meditation

An integral part of my morning routine

Jan 21, 2024

Welcome back dear readers!

This issue of Root&Rise is the 3rd installment in a themed series. If you are just joining us, you can catch up by reading the first two issues: "Mindful Mornings" and "Morning Movement"

Last week, we introduced movement into our mornings with short, yoga asana classes. This week, we build on that momentum by adding brief, daily meditations.

Next week, we’ll explore the significance of variety, flexibility and personal preference in a morning routine. The issue will be full of useful ideas and inspiration to help you sustain the practices you’ve cultivated this month.

For now, start personalizing your morning by playing with different combinations of movement and meditation.

Will you prioritize longer yoga classes and shorter meditations? Or, will you go for less movement and more meditation?

It’s your morning, your routine and your life. You build it!

The seeds of my current, morning routine were planted when I began meditating 9 years ago.

At the time, I was practicing yoga somewhat regularly, but not consistently. I would fit it in when I had time, and my practice didn’t include meditation. I wasn’t even doing savasana.

I was also struggling to cope with the stress in my life.

The anxiety I’d been living with for years was escalating and panic attacks were becoming a daily occurrence. I sought my doctor’s help, only to walk away with a prescription for Xanax I knew I would never fill. My relationship with substances (mainly alcohol) was already problematic and I didn’t want to throw fuel on that, barely contained, fire.

My marriage was solid, but strained. My husband’s work required him to work away for months at a time, leaving me home alone with our young son. I was solely responsible for his care and all of the household responsibilities, along with my job, waiting tables at a local restaurant.

Eating disorders that plagued me since childhood were now quietly dominating my time and energy, disguised as “healthy eating”. I was extremely thin and obsessively monitoring every bite of food that went in my mouth. A condition I would later learn to identify as “Orthorexia”.

I was a mess and I knew it.

Then, I listened to a podcast interview with Russell Simmons. He was talking about his new book “Success Through Stillness”, and, for the first time ever, I felt inspired to meditate.

I went right out, got a copy of the book and started meditating.

This turned out to be a major a turning point for me.

When I started meditating, I would wander out of my bedroom, first thing in the morning, and sit in my recliner, for five minutes, with my eyes closed. I sat there, quietly, and watched the thoughts zoom through my brain while trying to focus on my breath.

Even from the very first time, I could feel the power of the practice. Those five, then ten, and eventually 15 minutes, became a balm for my battered nervous system. They were a sanctuary and created calm that remained, long after my practice ended.

Before I started meditating, I would wake with a feeling of panic in my chest that escalated throughout the day…until I could douse it in wine after my son went to bed. Inevitably, and unwittingly, setting myself up to start the cycle all over again the next day.

Now, after nine years of daily meditation, my circumstances haven’t changed much. I still live in the same tiny house with my, now teenage, son, my husband and our sweet, old dog. I’m still wandering out of my bedroom, first thing in the morning, to sit with my thoughts and my breath.

It’s myself I don’t recognize. I cannot remember the last time I had a panic attack. I haven’t had a drop of alcohol in more than four years and my relationship with food feels healthy and positive. I can honestly say I’m thriving.

And it all started with five minutes, first thing in the morning.

My morning meditation has morphed through many iterations over the years. But, It’s still my sanctuary of calm, it still bolsters me for the day ahead and it still happens every day.

Put it into Practice

This week, I’m sharing three different morning meditations for you to try. Two of them are short (less than 7 minutes) guided meditations and one is a quick Yoga Nidra practice.

Try one, or all of them and stack them with the yoga classes from last week.

It really is amazing how much a little morning movement and meditation can improve your day. Give it a whirl…what have you got to lose?

5-Minute Meditation for Anxiety | Anisa Benitez

6 minutes | Beginner Friendly | All Levels

Over the years, I’ve become more and more aware of the role breath plays in my anxiety. Often, when I’m feeling anxious, the first thing I notice is that I’m holding my breath. Pausing to take a few deep, conscious breaths helps me calm down quickly.

Use this guided meditation, in the morning, to bring awareness to your breath. Establishing this connection early in the day will make it easer to return to your center and remember your breath in moments of anxiety.

Repeat this practice if you are feeling especially anxious. It’s short enough that you can easily slip away for a quick, mental health break.

Body Intelligence Meditation | Manoj Dias

7 minutes | Beginner Friendly | All Levels

This is a really nice, little session to start your day.

Expertly guided by Manoj Dias, this meditation will bring you into presence, and gently awaken your awareness, so you can move into your day feeling connected and ready take on whatever comes your way.

12 Minute Yoga Nidra For Deep Rest | Ally Boothroyd

12 Minutes | Beginner Friendly | All Levels

If you are interested a morning Yoga Nidra session, but don’t have 20-40 minutes to practice, this short, Nidra practice from Ally Boothroyd is a great option for you.

Though brief, it doesn't not lack depth. Ally gets right to the point and takes us through a thorough, effective Nidra practice in just under 13 minutes.

Final Thoughts

Use this week to continue showing up for your morning practice and experimenting with what feels right for you.

Next Sunday, I’m going to share my morning routine in detail, along with other examples from people who are equally passionate about using their mornings to set the tone for their daily lives.

I’d love to hear about your morning routine! Do you have one? What kind of habits, practices or rituals do you look forward to when you climb out of bed? Have you started to build a morning routine with the Root&Rise community this month? Is there anything you’d like to incorporate, but haven’t quite gotten around to yet?

Tell me all about it! I really enjoy hearing from you.