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Morning Meditation for Busy People: How to Make Time

Meditation is a powerful tool that can help you reduce stress, increase focus, and improve overall well-being.

Despite the numerous benefits, we can struggle to find time for meditation, especially in the morning when the day is just getting started.

But with a few simple strategies and a commitment to your practice, it’s possible to make morning meditation a part of your daily routine.

In this article, we’ll explore how to make time for morning meditation, for busy people – like you.

Why Morning Meditation Is Important for Busy People

morning meditation for busy people: woman having coffee in front of her laptop and patting her dog
Morning meditation for busy people – Why is it important?

Meditation at any time of the day is important, but I choose to meditate in the morning as it’s the only time of the day I have full control to do what I choose.

Meditating in the morning has many benefits, especially for busy people. It can help you start your day with a clear mind and a positive attitude, which can set the tone for the rest of your day. Morning meditation can also help you:

  • Reduce stress and anxiety
  • Increase focus and productivity
  • Improve overall wellbeing
  • Enhance creativity and problem-solving skills

Tips for Making Time for Morning Meditation

morning meditation for busy people: woman drinking coffee and typing on her laptop
Morning meditation for busy people – Tips for making time for morning meditation

1. Wake up earlier:

If you want to make time for morning meditation, you may need to wake up earlier than you currently do. This may mean going to bed earlier or making other adjustments to your schedule. But, my morning meditations normally only take 10 – 15 minutes and most of us spend that amount of time scrolling through Instagram first thing in the morning.

2. Start small:

If you’re new to meditation or have a busy schedule, start with just a few minutes of meditation each day and gradually increase the time as you become more comfortable. Some advocates have suggested 5 minutes, but the shortest documented study has said 10 minutes is required daily to start meaningful changes to the brain.

3. Find a quiet space:

Create a dedicated space for your meditation practice. This can be a spare room, a corner of your bedroom, or any other quiet space where you can be alone and undisturbed. Mine is simply my round Zafu yoga cushion behind my desk to remind me to meditate before work each day.

4. Use guided meditations:

If you’re having trouble focusing or staying motivated, consider using guided meditations. There are many apps and online resources that offer guided meditations for free. Why not visit the ZenGuided YouTube channel and try out the beginner series here?

5. Set an intention:

Before you begin your meditation, set an intention for the day. This can help you stay focused and motivated throughout your practice. Some examples of intentions are:

  1. I intend to approach this day with an open heart and an open mind, free from judgment and negativity.
  2. I intend to cultivate a sense of inner peace and calm that will carry me through the challenges of the day.
  3. I intend to practice gratitude and appreciation for all the blessings in my life, big and small.
  4. I intend to focus my mind and energy on my goals and priorities and to take purposeful action toward them.
  5. I intend to be fully present and engaged in each moment of the day and to connect deeply with the people and experiences around me.

How to Create a Morning Meditation Routine

morning meditation for busy people -family in bed in the morning
Morning meditation for busy people – How to create a morning meditation routine

1. Set a regular time:

Choose a regular time for your morning meditation, such as immediately after waking up or after you’ve had a cup of coffee. For me, it’s after I’ve showered and brushed my teeth, then afterward I practice mindfulness when I make my coffee.

2. Choose a meditation style:

There are many different styles of meditation to choose from, including mindfulness, mantra, and visualization. Experiment with different styles to find what works best for you.

3. Stick to your routine:

Once you’ve established a morning meditation routine, try to stick to it as much as possible. This can help you make it a habit and make it easier to continue. Having something to remind you each day really helps. For me, it’s seeing the cushion behind my desk.

Common Challenges With Morning Meditation and How to Overcome Them

morning meditation for busy people - woman working on her laptop with children running behind her
Morning meditation for busy people – Challenges with morning meditation

1. Lack of motivation

If you’re struggling to stay motivated, try setting small goals for yourself, such as meditating for a certain amount of time each day.

You can also try meditating with a friend or joining a meditation group to stay motivated.

2. Distractions

If you’re easily distracted, try using noise-canceling headphones or a white noise machine to block out external noise. You can also try focusing on your breath or repeating a mantra to help you stay centered.

But let me tell you a little secret…EVERYONE gets distracted. It’s part of the meditation to notice when your mind has wandered, and then bring your attention back to the present.

3. Time constraints

If you’re short on time, try meditating for just a few minutes each day, but as I said earlier, it’s best to go for 10 – 15 minutes at least.

You can also try incorporating mindfulness into other activities, such as your morning routine, such as while you’re brushing your teeth or taking a shower. This short regular practice makes it easier when you actually sit down and meditate.

Benefits of Morning Meditation for Busy People

morning meditation for busy people - man meditating on his bed
Morning meditation for busy people – Morning meditation

In addition to reducing stress and increasing focus, morning meditation can have a wide range of benefits for busy people, including:

  • Improved sleep quality
  • Enhanced immune function
  • Reduced symptoms of depression and anxiety
  • Increased self-awareness and self-acceptance
  • Less reactive to the stresses of the day
  • Easier to wind down after work
  • More focused and productive (so hopefully you won’t have to be soo busy!)

The Takeaway

Making time for morning meditation may seem challenging at first, but with a few simple tips and strategies, it’s possible to incorporate this practice into your daily routine.

Whether you’re a busy professional or a stay-at-home parent, morning meditation can help you start your day with a peaceful and focused mind. By following the tips and strategies outlined in this article, you can make morning meditation a part of your daily routine and enjoy its many benefits.

Want to add mindfulness to your exercise? Read this: Mindfulness Running: How to Run with Awareness

Disclaimer: The information provided in this article is intended for educational and informational purposes only. It should not be construed as professional advice, diagnosis, or treatment. If you are experiencing symptoms of any mental health condition, we strongly advise consulting with a qualified healthcare professional.


No, you don’t need any special equipment to meditate in the morning. All you need is a quiet space and a few minutes of your time.

It’s up to you to decide how long to meditate in the morning. Some people meditate for just a few minutes, while others meditate for up to an hour.

Yes, you can still meditate in the morning even if you’re not a morning person. It may take some time to adjust to waking up earlier, but with practice, you can make it a habit. I am not a morning person, but regularly meditating has made it easier.

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