Does it feel like you’re at the races in the morning? You’re rushing to get in the shower, get a coffee, and your mind is probably starting to list all the things you need to do today.
Perhaps you also have family and need to prepare them before you set off to work. Overcoming morning meditation obstacles might sound impossible.
A rushed morning will impact the rest of your day, create additional stress, and can lead to poor decisions. It may take you until your first break later in the day before you can actually pause and take a rest, and by then, you’re probably already exhausted. But it doesn’t have to be this way.
By overcoming morning meditation obstacles, you’ll realize benefits such as a calmer mind, improved mental and physical health, better decision-making, and as well as many other benefits, you’ll feel a hell of a lot better.
In this comprehensive guide, we’ll explore some of the most common obstacles to meditation and offer practical tips and techniques to help you overcome them.
Obstacle 1: Lack of Time
In our fast-paced modern world, finding time for self-care practices like meditation can feel like a luxury that we can’t afford. But the truth is that even a few minutes of meditation each day can have a profound impact on our mental and physical health. Here are some tips for finding time to meditate:
Make it a priority
One of the most important things you can do to make time for meditation is to prioritize it in your daily routine. Whether you choose to meditate first thing in the morning, during your lunch break, or before bed, make sure that it’s a non-negotiable part of your schedule.
If you’re new to meditation, it’s important to start small and work your way up. Begin with just a few minutes of meditation each day and gradually increase the amount of time you spend meditating as your practice deepens.
Combine with other activities
Meditation doesn’t have to be a stand-alone practice. You can easily incorporate it into other activities throughout your day, such as waiting in line, walking, or even doing the dishes. This can help you make the most of your time and develop a consistent meditation practice.
Obstacle 2: A Busy Mind
One of the most common obstacles to meditation is the feeling that our minds are too busy or distracted to focus. But the good news is that meditation can actually help to calm and quiet the mind over time. Here are some tips for working with a busy mind during meditation:
Acknowledge your thoughts
Instead of trying to push your thoughts away or ignore them, simply acknowledge them without judgment and let them pass. By observing your thoughts with curiosity and compassion, you can develop a more mindful relationship with your mind and reduce the impact of distracting thoughts during your meditation practice.
Focus on your breath.
Using your breath as an anchor can help you stay present and focused during your meditation practice. When you notice your mind wandering, gently bring your attention back to your breath and use it as a focal point to anchor your awareness.
Try a guided meditation
If you’re finding it difficult to stay focused during your meditation practice, consider trying a guided meditation. This can provide structure and support as you work with your busy mind, helping you to stay focused and engaged throughout your practice.
Obstacle 3: Physical Discomfort
Sitting still for extended periods of time can be uncomfortable, especially if you’re not used to it. But physical discomfort doesn’t have to be an obstacle to meditation. Here are some tips for making your meditation practice more comfortable:
Experiment with different postures
Finding a comfortable posture is essential for a successful meditation practice. If sitting on the floor is uncomfortable, try sitting on a cushion or chair. Experiment with different postures and find the one that works best for your body.
Props like blankets, pillows, and yoga blocks can help support your body and reduce discomfort during meditation. Don’t be afraid to experiment with different props and find the ones that work best for you.
If you’re experiencing discomfort during your meditation practice, don’t be afraid to take a break. Stand up, stretch, and move your body to release tension and refresh your mind. Remember, there’s no one-size-fits-all approach to meditation, so don’t be afraid to make adjustments that work for your body.
Obstacle 4: Lack of Motivation
Finally, many people struggle to maintain a consistent meditation practice because they simply don’t feel motivated to do so. Here are some tips for staying motivated:
Remember why you started
Think back to why you decided to start meditating in the first place. Maybe you were looking for stress relief, a way to cultivate mindfulness, or simply a new way to take care of your mental health. Whatever your reasons, keep them in mind as you continue to develop your practice.
Find a community
Joining a meditation community or finding a meditation buddy can be a great way to stay motivated and accountable. Sharing your experiences with others can help you stay on track and feel supported as you continue to develop your practice.
Mix it up
Finally, don’t be afraid to mix up your meditation practice to keep things interesting and engaging. Try different types of meditation, explore new techniques, or simply change up the time of day you meditate. By keeping your practice fresh and exciting, you’ll be more likely to stay motivated over the long term.
The Benefits of Mounting Meditation
Morning meditation can help reduce stress and anxiety.
By focusing on your breath and clearing your mind of distracting thoughts, you can calm your nervous system and find a sense of inner peace. This can help you approach the day’s challenges with a clearer and more relaxed mind.
Help increase focus and concentration
By setting an intention for your practice and training your mind to stay present, you can develop mental clarity that can carry over into your work and other activities throughout the day. This can help you be more productive and efficient in your tasks.
Boost your mood and overall well-being.
Starting your day with a positive mindset can set the tone for the rest of the day. Meditation can help you cultivate a sense of gratitude and positivity, which can improve your outlook on life and help you feel more motivated and energized.
A way to connect with yourself and set intentions for the day ahead.
By taking a few moments to check in with yourself and your goals, you can align your actions with your values and create a sense of purpose in your day.
How to Practice Morning Meditation
Now we have a better understanding of how and why you should have a morning meditation routine, let’s look at how to get the best out of your practice.
Choose a place to sit
While meditation can be done sitting, standing, and walking; to get the most out of your meditations, find somewhere to sit as soon as you wake up. Sitting makes you more alert and makes it less likely that you’ll fall back to sleep.
Set a short timer to begin
Start with five minutes every morning. Your daily meditation habit is more important than longer meditation sessions. As long as you practice regularly every day, you’ll quickly begin to see the benefits.
Find an alarm or alert that won’t startle you out of your meditation. I use my Apple Watch timer, which gently vibrates when the time is up.
There’s also a growing market of wellness alarm clocks – like the Loftie Smart Clock. If you’ve got the money to spend and love gadgets, this might be a good option.
Don’t be afraid to use guided meditation
Guided meditation s a great tool. It’s often said to be for beginners, but guided meditations can help when you have a busy mind, or actually keep you alert when you are feeling too groggy in the morning. You can try some of my morning meditation videos on the Zenguided YouTube channel.
I’m not a morning person. I could potentially be a part owl. But morning meditations are a perfect time to enjoy meditating without any disruptions and when your mind is more receptive to positive suggestions.
By practicing your meditation before you get started with the rest of your day, you’re giving yourself the best chance of keeping to a regular practice.
It only takes a few minutes (as little as 10 minutes are enough) and most of us spend more than that scrolling endlessly through Instagram. So put the phone down, grab yourself a cushion, and get meditating.
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.