Guided meditation script for relaxation

Guided Imagery: Relaxation Scripts for Meditation

Meditation may help with anxiety, depression, stress, and muscle tension. And a good relaxation script can make it easier to enter a state of calm.

Life can be stressful. Challenges can come at you from all different directions.

Having the right tools can help you better cope with stress when it comes your way. Whether you’re having a hard time at home, work, school, or living with a mental health condition like depression or anxiety, meditation may help.

A simple way to practice meditation at home involves using a relaxation script, which might make it easier to get into a state of calm and release the day’s tension.

Scripts provide guidance or a narrative for your mind as you relax. They often use imagery to help guide you as you meditate.

A recent study involving 60 undergraduate participants found that relaxation techniques like deep breathing, progressive muscle relaxation, and guided imagery can help with:

stress reduction
overall well-being
promoting relaxation

Relaxation techniques that often use scripts to guide them include:

Progressive muscle relaxation. Also called progressive relaxation, this technique involves tensing and releasing different muscles to help relax your body.
Visualization. Also known as guided imagery, visualization involves focusing on setting, images, or calming objects to reproduce a calming effect on the body and mind.
Breathing exercises. Breathing exercises may use a very simple script to guide you on when to breathe in, hold your breath, and breathe out. Scripts may also include visualization, so you have something to focus on.

According to the National Center for Complementary and Integrative Health, relaxation techniques, like progressive muscle relaxation and guided imagery, which both use relaxation scripts, can help people of all ages with various conditions, including:

pain management
anxiety
depression
sleep issues
cancer and the side effects of cancer treatment

Ready to start your first relaxation session? Consider having the following on hand:

An audio recording of your relaxation script. Though you can read the script yourself, you may find it more effective to close your eyes and focus. You can do this by recording the script ahead of time and playing it or having a friend or family member read the script for you as you relax.
Comfortable seating area. It’s easier to relax if you have a good spot to sit. It may be helpful to find yourself a comfortable chair, sofa, or even bed to sit and relax.
Adjust your environment. It may be a good idea to silence your cell phone, make sure the room temperature is comfortable, dim the lighting, and make adjustments to create a relaxing environment.

Try using the following script to help you achieve a state of relaxation. Bear in mind that this is just a sample of a relaxation script. You can modify it or look for additional relaxation scripts to help you meditate.

Try this script

Sit back, relax, and close your eyes. Picture a relaxing place, like a beach, a mountain top, a forest, or anywhere you find peace.

Imagine what you see, hear, and smell in your imagined oasis. And start to breathe in slowly, allowing the air to fill your lungs. Hold your breath for a moment.

Slowly release your breath as you continue to picture your surroundings. What do you hear, see, or smell? As you take another breath, feel any tension you’re holding onto drain from your muscles.

As you breathe in and out, let go of any negative thoughts from the day. Free your mind of worry as you continue to picture your happy place.

Draw from the serenity of the moment. Allow the calmness of your imagined oasis to wash away your worries and drain the tension from your muscles.

Visit here again, whenever you like, to relax and instill a sense of calm. You can also visit other areas you find relaxing. The choice is yours, but remember you can always come back for an escape from the tension and stress of everyday life.

Relaxation scripts can help you get into a meditative state. Scripts provide instructions on visualization, muscle relaxation, and breathing.

Though you can record your own scripts or have someone read them aloud, you may find professionally recorded scripts more helpful. If you’re new to meditation, you might find smartphone apps like Headspace or Calm helpful for getting started.

If apps aren’t quite for you and you want more guidance, consider looking for a therapist who provides individual or group relaxation sessions.

Know that your journey to relaxation and stress relief doesn’t have to be perfect. And meditation sessions don’t need to be hours long. Just a few minutes a day may be enough to make your worries feel a little less overwhelming.

Guided Imagery: Relaxation Scripts for Meditation

Meditation may help with anxiety, depression, stress, and muscle tension. And a good relaxation script can make it easier to enter a state of calm.

Life can be stressful. Challenges can come at you from all different directions.

A simple way to practice meditation at home involves using a relaxation script, which might make it easier to get into a state of calm and release the day’s tension.

Scripts provide guidance or a narrative for your mind as you relax. They often use imagery to help guide you as you meditate.

A recent study involving 60 undergraduate participants found that relaxation techniques like deep breathing, progressive muscle relaxation, and guided imagery can help with:

stress reduction
overall well-being
promoting relaxation

Relaxation techniques that often use scripts to guide them include:

Progressive muscle relaxation. Also called progressive relaxation, this technique involves tensing and releasing different muscles to help relax your body.
Visualization. Also known as guided imagery, visualization involves focusing on setting, images, or calming objects to reproduce a calming effect on the body and mind.
Breathing exercises. Breathing exercises may use a very simple script to guide you on when to breathe in, hold your breath, and breathe out. Scripts may also include visualization, so you have something to focus on.

pain management
anxiety
depression
sleep issues
cancer and the side effects of cancer treatment

Ready to start your first relaxation session? Consider having the following on hand:

An audio recording of your relaxation script. Though you can read the script yourself, you may find it more effective to close your eyes and focus. You can do this by recording the script ahead of time and playing it or having a friend or family member read the script for you as you relax.
Comfortable seating area. It’s easier to relax if you have a good spot to sit. It may be helpful to find yourself a comfortable chair, sofa, or even bed to sit and relax.
Adjust your environment. It may be a good idea to silence your cell phone, make sure the room temperature is comfortable, dim the lighting, and make adjustments to create a relaxing environment.

Try this script

Sit back, relax, and close your eyes. Picture a relaxing place, like a beach, a mountain top, a forest, or anywhere you find peace.

Imagine what you see, hear, and smell in your imagined oasis. And start to breathe in slowly, allowing the air to fill your lungs. Hold your breath for a moment.

As you breathe in and out, let go of any negative thoughts from the day. Free your mind of worry as you continue to picture your happy place.

Draw from the serenity of the moment. Allow the calmness of your imagined oasis to wash away your worries and drain the tension from your muscles.

Relaxation scripts can help you get into a meditative state. Scripts provide instructions on visualization, muscle relaxation, and breathing.

If apps aren’t quite for you and you want more guidance, consider looking for a therapist who provides individual or group relaxation sessions.

Read online "Relaxations, meditations and visualizations", Artem Ivanovich Fedorov - LitRes, page 3

10. Become more playful

This guided image script is designed to become more playful. It starts by helping to relax the mind and then uses visualization, meditation, and guided imagery to get in touch with your inner playfulness.

First, take a comfortable position: sit or lie down. You can place your hands on your knees or by your sides. Close your eyes. nine0005

(Pause)

Gradually focus on your breathing... watch your breath without trying to change anything...

Bring your attention deep inward... to the very center of your body... Notice how smooth, calm and even your breathing is .

Let the tension out of your body...relax your muscles so you can rest in peace...relax...

(Pause)

Now that you're starting to relax, let's focus on becoming more playful. nine0005

Everyone has the ability to be playful. Playfulness is our inner trait, but for many of us, playfulness is unaccustomed as we strive to be more serious.

The ability to be playful is very important because it allows you to have fun and joy. If you become more playful, you can respond to difficulties with humor and lightheartedness instead of always being serious or defensive.

It is important to strike a balance between seriousness and playfulness. You can use both of these qualities to deal effectively with situations. nine0005

You can become more playful if you remember a time when you were playful. Did you play as a child? In adolescence? How is an adult? Maybe you can't remember a time when you were playful. This is fine. You still have a playful inner child to raise.

Create a mental image of yourself when you played, or think of positive memories of yourself as a child. Imagine yourself being playful or childish, creating all the details in your mind.

What did you look like? nine0005

How did you behave?

How was it to be playful?

Imagine yourself as this playful child imagining all the details.

(Pause)

Now use your imagination and create a picture of perfect playfulness. Create an imaginary child who is very playful and very joyful. You can imagine this playful inner child however you want. This playful child is happy and joyful, ideally cheerful, the ideal image of playfulness that would exist if there were nothing to interfere with play. nine0005

(Pause)

The child you imagine has always been inside you... and still exists inside you right now.

You can connect with this child and let him express himself.

Think about what you have planned for tomorrow. Maybe you'll be at home... at work... or somewhere else. Think about the places you will be and what you will be doing tomorrow.

Now imagine that instead of being serious all day tomorrow, you let your inner playful child come out. Imagine yourself becoming more playful. Imagine what it will be like... starting from the beginning of your day. Imagine going about your daily activities and activities in the morning with playfulness. Imagine how you would act... what you would do... how you would feel... imagine what it would be like to be playful. nine0005

(Pause)

Now imagine the middle of the day. Imagine yourself becoming more playful. Think about what you will be doing... and imagine doing those things while in touch with your playful self. How would you deal with problems? How would you react to stress? What would you do differently than usual? How would you feel?

(Pause)

Think about the later part of the day and imagine how you spend your day in a more playful way. Imagine how your day would go. Imagine yourself becoming more playful. nine0005

(Pause)

How did it feel to imagine that tomorrow you would spend your day in a more playful way?

How do you feel when you imagine yourself being playful?

Now let's focus on affirmations to be more playful. Think about each statement and, if you like, repeat each phrase in your mind. Imagine that each phrase is relevant to you at the moment. Let's start.

I am a playful person.

Being playful is normal. nine0005

Sometimes I can be serious and sometimes playful.

I am playful.

I deal with stress with humor.

Now that you've completed your affirmations, go back to visualizing your playful inner self. Imagine yourself becoming more playful. Think of a difficult or stressful situation, such as a time when you ran into someone else. Imagine how you would handle this situation in a playful way... without protection... without having to be completely serious...

Imagine how the scenario would play out if you answered playfully.

(Pause)

Now take a few minutes to just relax... just absorb the ideas you've been focusing on... see yourself in a new light... as a playful person...

(Pause)

This completes the relaxation exercise. Gradually awaken your mind and body by shifting your attention from the inside to the outside... start by focusing on your breath. Pay attention to each breath...feel your breath move in and out of your body. Now focus on what you are feeling...just look over your body and pay attention to what you are feeling. Notice the environment outside of you... feeling your clothes on your body... hearing sounds around you... being aware of the room you are in. nine0005

Open your eyes and sit quietly for a few minutes to become more aware of your surroundings.

When you are fully awake and awake, you can return to your normal activities, taking your playful inner self with you.

11. Reducing Self-Injurious Behavior

This relaxation script is for teenagers or adults with self-injurious behavior or nervous rituals.

Self-harm or nerve rituals may include movements such as pulling hair, hitting yourself, cutting, scratching, pinching, burning, or any other means of harming yourself. It can also include overeating, substance abuse, neglect or lack of self-care. nine0005

This behavior can occur for a variety of reasons, including:

- Low self-esteem, self-hatred

- Punishing oneself

- Masochistic tendencies or taking pleasure in hurting oneself

- Boredom

- Nervousness

- Trying to feel something

- Feeling empty or alone

- Feeling upset or angry

- To give vent to emotions

- Trying to turn emotional pain into something physical

Regardless of the cause of self-harm or nervous behavior, these actions are negative coping strategies. This relaxation script focuses on creating a sense of calm and then exploring more positive alternatives.

Find a relaxed posture. Close your eyes. Breathe the way you normally breathe. Gradually slow down your breathing. Be aware of the sensations that arise as you breathe.

Here the air enters through the nose - it is cool, you can feel how the air stream passes, cooling your nasal passages from the inside. Air travels further down your airways, your chest rises, air enters your lungs. Fill them with air completely and still follow the sensations. Then start exhaling slowly. Watch how the air leaves the lungs, passes through the respiratory tract and exits through the nose already heated, warm. nine0005

Continue to breathe slowly and follow your breath. You breathe more slowly and deeply. Breathe your whole body. Imagine that you are inhaling and exhaling not only through your nose, but through your entire body. Your breathing becomes calmer and you calm down. Inhale – exhale, inhale – exhale…

You and your breath are one whole… You are your breath. You become breath...

Imagine that the whole world is breathing in unison with you. You are one with the world, you are one with its breath...

Thoughts leave, only breath, breath, breath remains...

At this stage, you may no longer be aware of your breathing. Let the consciousness step aside. You are in a state of trance.

As soon as you feel well relaxed, imagine that the boundaries of your body are dissolving. You lose your form and become limitless.

You grow in size and merge with the cosmos, with the entire universe. You and the world are one.

Now, so that you can relax even more, I will count from ten to one. Focus completely on the numbers. With each decreasing number, allow yourself to dive into your inner universe. nine0005

10,… 9,… 8,… 7,… 6,…. 5,… 4,… 3,… 2,…. one….

Now that you are beginning to feel relaxed, think about the types of nervous behavior or self-harm that you have used in the past or continue to use now.

Imagine this behavior. Just think and identify in what way you are nervous or hurting yourself.

(Pause)

Now that you've identified some of the negative coping strategies you use, think about the consequences of this behavior. What are the results of nervous behavior or rituals or the use of behavior for self-harm? nine0005

There are probably some benefits to these activities... some positive results from using them. Otherwise, you would never use these survival strategies if there was no positive result.

Think about the benefits and positive results of the nervous rituals or self-harm you use.

(Pause)

You can see that you have good reasons for using this behavior.

Now consider the other side. What are the negative results or disadvantages of such behavior? nine0005

(Pause)

This behavior has its benefits, but it also comes at a cost. What is more in such behavior: advantages or disadvantages?

Are there more positive behaviors that can help you get the same benefits and the same benefits without the negative consequences?

Think again about the benefits of your nervous rituals or self-harm. These benefits may indicate the needs you are trying to achieve with this behavior.

For example, you use this behavior to relieve stress or cope with negative feelings. Or maybe even punish yourself for something and deal with feelings of guilt or inferiority. What do these rituals give you?

Maybe they are saying that you have low self-esteem and that you need to improve your self-image.

Think about it....

(Pause)

Now that you have determined what is behind the rituals, what needs these rituals satisfy. nine0005

Think of some healthy coping skills that might meet your needs. For example, healthy exercise (not too much or too little) such as walking, running, yoga, stretching, weight lifting, or sports can help reduce boredom, manage stress, release nervous energy, and boost self-esteem.

Your new communication skills may allow you to express your feelings and ask others for what you need. You can learn and practice effective communication by attending communication classes and working with a psychologist. nine0005

You may be looking for non-verbal ways of expressing yourself, such as art or music. You could draw, sculpt or sing instead of hurting yourself.

There are many other positive skills available. Think of some options you could try…alternatives to nervous rituals or self-harm that would satisfy the needs you identified earlier.

(Pause)

You may also consider getting help from others, including friends, family, counselors, teachers, or your doctor. If you're unsure of a substitute for nervous rituals or self-harm, make a deal with yourself now to seek support from your loved ones for one week. nine0005

The remainder of this relaxation exercise will help you relax as an alternative to jittery rituals or self-harm.

Close your eyes and breathe a little.

Allow the air to slowly move in and out of your lungs…feeling the energy and calmness you absorb with each breath.

You don't have to engage in self-harm or nerve rituals... just calm down and relax. ..

Think about the feelings or experiences that trigger self-harm or nerve rituals. nine0005

It is normal to feel stressed, angry, alone or upset. There is nothing wrong with negative feelings, although they are unpleasant.

These feelings will not last forever. Expressing feelings will allow them to naturally run their course. Avoiding feelings through self-harm or nerve rituals will provide short-term relief, but feelings will continue to accumulate in the long term.

Note that you can use relaxation techniques to experience relief instead of using negative copy behavior. Let's use relaxation right now. nine0005

Concentrate completely on your breathing right now. Inhale slowly... pause... and exhale slowly...

Take each breath slowly... calmly... letting each breath relax you a little...

Concentrate on your feet. Notice the sensation of warmth and heaviness in the legs. Your legs become very heavy… sink down… so heavy…

Focus on your legs and notice that your legs become heavier… become very heavy… as heavy as lead… become so heavy that you could hardly lift them, if you were moving . .. but you are filled with such a feeling of stillness, you feel satisfied just to rest ... calm and relaxed ... so hard ... relaxed ...

Notice how your arms become heavy...your shoulders and forearms are very heavy...and your arms become heavy too...so heavy and relaxed...

Your whole body starts to feel heavy...it feels like you are sinking...completely relax into heaviness … so warm … heavy … and relax …

The feeling of heaviness is so pleasant …

Allow yourself to sink into a sense of peace… serenity… and calmness….

(Pause)

Notice how you feel now... physically... and emotionally...

Notice how much calmer you feel after rest...

You may even find that the urge to perform nervous rituals or self-harm has passed.

If the urge is still present, you may decide to continue using relaxation techniques or do something else, such as calling a friend, writing in a diary, or going for a walk.

You are stronger than the negative skills you may have used before. You don't have to keep using these behaviors because you have alternatives.

Try one of the alternatives now. If that doesn't work, you'll just be back where you started, where you are now. You have nothing to lose by putting off hurting yourself and trying new behaviors.

If you want to continue to relax, take the next few moments to increase the feeling of relaxation you are experiencing. nine0005

Pay attention to any areas where your muscles are tense.

Now imagine that you are directing the energy of your breath into one tense area, and feel how your breath relaxes this place. Imagine that you are exhaling tension. Inhale relaxation... and exhale tension...

Inhale... and exhale...

Enter... exit...

Relax with each breath.

Let each breath take you into a state of relaxation…

(Pause)

We complete this relaxation exercise. You can either fully wake up or fall asleep. I count to three. If you decide to wake up, with each number you become more alert, when I say the number three, you will return to your normal level of wakefulness. If you choose to fall asleep, you may become more and more sleepy with each number... falling asleep deeper with the number three.

One… Two… Three.

12. Meditation for recovery from violence or bullying

Part 1

WARNING: The following relaxation scenario is for people who have been bullied in the past. If you are being bullied right now, please take steps to protect yourself by contacting the authorities. You don't have to endure bullying. Make sure you take steps to keep yourself safe.

First, find a comfortable position and begin to relax. Close your eyes or focus on one point

Take ten slow deep breaths. nine0005

Inhale... and exhale counting...

one... Inhale

two... exhale...

three... inhale...

four... exhale...

five... inhale...

six... exhale

eight ... deep and full exhalation ...

nine ... another deep breath ...

and ten ... and another deep relaxing exhalation . ..

Now continue breathing slowly and comfortably.

Let your body relax...let go of tension...let every muscle relax, relax, relax. nine0005

(Pause)

Now, as you relax, think about that episode of bullying and abuse you went through.

No matter how terrible and painful these memories may be for you, do not try to avoid them.

Allow yourself now, in this safe space that you are in now, to face these memories from the past again and conquer them. Once and forever.

Bullying is a form of abuse that can cause physical, mental and emotional harm. Bullying can manifest itself in many different forms. nine0005

These could be humiliations such as teasing, bullying, name-calling, intimidation and ridicule.

Bullying can also include physical aggression or unwanted physical contact such as pushing, pinching, throwing objects, and physical assault.

Bullying may involve the victim's property (eg, theft and vandalism).

This could be social pressure, such as ostracism or exclusion, rumors, or inciting the victim to commit undesirable acts. nine0005

Basically, bullying is unkind or unwanted treatment, actions, words or contact that is done to a person with the intent to harm.

You may have experienced bullying as a child or bullying as a teenager or adult.

As a result of such an experience, a person may lose self-confidence, his self-esteem and a positive perception of life in general may suffer.

But whatever the experience, you can recover from it. You can boost your self-esteem and confidence despite negative experiences. Whether you have been subjected to mild bullying, such as occasional bullying, or severe bullying, you have the opportunity to heal. nine0005

Recovery from bullying means you are no longer limited by fear and anxiety and can enjoy life with confidence and self-respect. Recovery allows you to understand that you are no longer a victim and that you can actually protect yourself physically and emotionally. You can build positive relationships with people who will treat you with the dignity and respect you deserve.

Bullying can be very painful and hurtful even years after it happened. It is important to remember that the hurtful words and actions of the bullies were not your fault. Bullies tend to tell lies or present things in a distorted way. nine0005

For example, if a bully told you that “you have a sharp nose”, you may have made up your mind that something is wrong with your nose, that it is ugly, that you are an ugly person.

Although in fact everything is in order with your nose and with you. The bully has only one task - to destroy your self-esteem. Therefore, he will distort the truth and tell hurtful lies.

Sometimes a bully could repeat a lie so often that at some point you began to believe in it.

To get rid of bullying as a child, you need to replace hurtful lies with the truth so that you can feel good and move forward. nine0005

Think about how the bully made you feel, how he made you feel, how he influenced your behavior.

Think about what the bully took from you?

Imagine that in this safe place you are surrounded by a protective sphere, thanks to which you are completely protected!

Imagine that your aggressor appears at a safe distance from you. Despite the possible fear, remember that this is your place and everything that happens here is completely in your power and under your control! nine0005

Looking at your aggressor, what would you like to do? Feel with your body what the body wants to do. What instinct turns on: shrink, scream, beat? Mentally respond instinct. Do not restrain yourself, do whatever the body requires. Continue this step until you feel a physical release.

Imagine that there is a special connection between you and your aggressor in the form of a rope, a cord, a chain through which you are still connected in your thoughts.

Realize that through this connection your aggressor is still taking away from you: calmness, strength, self-confidence and so on. nine0005

Recognize that this is yours and express a strong intention to take back what is yours. Say, "I'm taking mine!" Now imagine that everything that the aggressor took away from you is returned to you again.

Be aware of what your aggressor put into you through this connection: fear, self-doubt, pain, and so on.

Recognize that it is not yours and express a strong intention to return it to the aggressor. Say: “I give you yours! That's not mine! That is yours! I leave it to you!" Imagine that all this pain, fear, insecurity, etc. back to the aggressor. nine0005

Now pay attention to this connection again and express a strong intention to break it once and for all. Imagine that you have sharp scissors, a knife or any tool in your hands with which you can break this connection! Now do it!

Note that you have disengaged from your aggressor. Attach your end of this connection to your solar plexus area. Now you have connected with yourself and your inner strength circulates within you. Your inner states now nourish you and make you stronger. nine0005

Attach the end of the connection that comes from the aggressor to his solar plexus and notice how his fear, insecurity and other conditions with which he used to poison you now poison and weaken him. Watch how as a result, it becomes weak, faded, black and white, dim, small and turns into dust or fog and disperses once and for all. He no longer has power over you.

Feel your inner strength again. The power and properties you just returned. How can these qualities help you in your life now? Where can they be useful? How can you develop them? nine0005

Thank yourself, your subconscious and your imagination for the work done and return to the here and now.

Morning meditation - Meditopia EN

The alarm goes off. You put it off several times, noticing how stiff your neck is after sleeping in an uncomfortable position. Finally turning off the alarm, you see notifications of new messages and letters, and this immediately upsets you. After all, it's not fair, because you just woke up. You have not yet had time to get up and wash, and you already feel tired and irritated, and there is still so much to do before the end of the day ...

Sound familiar? If yes, then you are not alone. Morning is the perfect time to gather your strength, set your intentions and motivation for the day ahead, and live it consciously. It doesn't take a lot of time or energy to make a pleasant morning. You can choose one activity that will help you feel the moment and build your morning schedule around it.

For many, the morning is a set of household chores or work tasks that repeat from day to day. Daily life becomes monotonous, we get used to the routine and do many things automatically. Some days are easy and carefree, others are more challenging and stressful. Every day we wake up in a different mood, with a different supply of energy, but in any case, every day brings us something new and deserves to be prepared for it. Taking a few minutes each morning to focus on the present moment can make a huge difference. nine0005

morning routine

Here are some tips to help you build the perfect morning schedule. These are just our recommendations based on scientific data and ancient traditions, and of course you can choose what is right for you.

The first thing to do is to remove all gadgets, including the phone. Your brain is well rested, let it wake up calmly without immediately bombarding it with gigabytes of information from external sources. In the morning, it is very important to give yourself time to calmly tune in to the upcoming dynamic day. nine0005

The strength and motivation to achieve all your goals is within you, but sometimes we don't feel it. Creating a quiet space in the morning will help this power to manifest throughout the day. All the tips listed below are quite simple, do not require much effort, but are quite effective.

Take a few deep breaths and analyze how you feel. Perhaps you want to wash your face, or you feel thirsty, or you are a little nervous about an upcoming important event. nine0388
Ask yourself what your current needs are and what you can do to meet them. Analyzing your condition, stretch your neck, straighten your shoulders and back.
Brush your teeth, take a shower to cheer up.
Open a window to ventilate the room.
Have a coffee or a hearty breakfast, whichever you feel like. Learn how your body reacts to different types of breakfast and choose the one that suits you best. nine0388
Put on clean clothes.

Perhaps all this seems too simple and obvious to you, and you already doubt whether these tips are not for preschool children. We tend to ignore the simplest and most basic needs, which, however, can make a huge difference. Therefore, do not set yourself global tasks immediately after waking up, morning rituals should be easy to complete in any conditions.

Meditation will help you spend a few minutes of the morning pleasantly and usefully. Try setting aside some time tomorrow to take a couple of deep breaths instead of checking social media early in the morning or going straight to work. nine0005

Benefits of Morning Meditation

Meditation helps to determine the intention and motivation for the day.
It prepares your mind for everyday tasks, providing a few minutes of rest before you plunge into the frantic pace of the working day.
She creates a space where you can take care of yourself. When you meditate, you listen to your needs, and this allows you to make more informed decisions.
Meditation helps you act more consciously towards yourself and others. nine0388
It allows you to remain calm in stressful moments, and the strength and peace gained through the practice of meditation will accompany you throughout the day.

How to start meditating in the morning?

Sometimes, in the hustle and bustle of everyday life, we neglect to take care of ourselves. Morning meditation helps to listen to yourself, to tune in first of all to your own needs. Now it may seem to you that it is completely impossible to include meditation in your morning schedule, but try to start with small steps. Just a few minutes is enough to make meditation a habit. nine0005

You can try the following:

Find a comfortable sitting position in bed.
Move around a little to wake up, such as moving your shoulders and doing a couple of gentle head turns.
Pay attention to the room you are in, watch your body, the weather, etc. It might sound something like this: “I'm in bed, today is Tuesday. I'm not quite awake yet and I don't quite understand why I'm doing this. I don't know if this will be of any use. I breathe". nine0388
Take a few deep breaths and then allow your breathing to return to its natural rhythm.
Without trying to change the rhythm of your breath, pay attention to how you inhale the air through your nose, how it goes down and how you exhale it.
With each deep breath, observe what is happening in that moment.
Ask yourself these questions:
1. How do I feel today?
2. What are my needs?

Guided Morning Meditation

Sometimes it can be difficult to meditate on your own right after waking up.

Learn more