Ever struggle with finding time to meditate? Well, I have figured out a solution that works great for me and could help bring a more reflective and balanced state of mind to the rest of your day. All it takes is dedicating a set time to practice meditation, and in this case it’s first thing in the morning, from your bed!
Over the past year, I’ve come to realize meditation doesn't have to be a time-consuming practice. Nor do I need to be in front of a shrine, sitting cross-legged, or in some remote location. It can simply be in the comfort of my home, while lying in bed for a few minutes a day.
To make this meditation practice work you do need to add 10 minutes to your daily morning routine, and set a timer dedicated for a meditative practice. I personally use a free iPhone app called Meditation Time - A Beautiful Meditation Timer by Daniel Wuerstl. I like this app because it allows me to set timed intervals of gongs to keep my meditative practice on task and I feel it provides the best resonating gong sound I could find on my iPhone.
Step One - 10 Deep Belly Breaths
After setting your meditation timer, begin with 10 deep belly breaths.
On average we breathe 23,000 times a day and because of this, we tend to take breathing for granted and form bad breathing habits like shallow breathing, or using unnecessary muscles.
So, what is a belly breath?
It’s breathing that is initiated from your diaphragm muscle so when you inhale you can visibly see your belly rise, and as you exhale, or release your diaphragm, it then “falls” to a resting position.
Step Two - Body Scan using Visualization
Switch your breath at this point to its own comfortable pace, visualize different parts of your body, scanning from one region to the next, and attempt to relax particular areas you may feel are holding stress or tension. This is your time to check in with your physical body and gaining awareness of its needs.
Step Three - Training to Clear your Mind
Take the last few minutes of your practice to clear your thoughts of internal chatter, expectations, or reservations about your day.
Letting go of one particular thought may be difficult. If that becomes the case, return your focus to your breath and visualize its pathway throughout its full cycle. Redirecting focus to your breath will divert your attention, allowing lingering thoughts to pass subconsciously.
Step Four - Daily Affirmation
I’m sure many people have heard the phrase ‘you are what you eat’, but in this context ‘you are what you think’.
Daily affirmations are conscious thoughts to carry with you throughout the rest of your day. They don’t need to be long, or complicated; the only requirement is that they invoke positive emotions, thinking or actions.
Creating an affirmation is personal, and if you are struggling with creating your own check out this link to an article by Huffington Post that provides 35 affirmations for inspiration.
When it’s all said and done…
I was able to create my meditative practice by simply adding 10 extra minutes of lying in bed to my morning routine, and have been able to enjoy it on a daily basis.
If this meditative practice interests you, remember, don’t snooze but instead set a timer, breathe, scan your body for tension or stress, clear your mind, and formulate an affirmation to carry with you throughout your day.
Over time you will see the many benefits that a routine meditation practice can bring your life. Plus, if you’re like me you will enjoy staying in bed for an extra 10 minutes in the morning.
Namaste and have a Mindful Day!
P.S. Want to experience an example of a 10 Minute Meditation? Checkout our 10-Minute Meditation Video and challenge yourself to spend an extra 10 minutes meditating the next time you’re in bed.