HELLO NEW DAY - MORNING MEDITATION
How to start into your day focused and relaxed
Do you know those moments when the world is spinning too fast and you feel lost during the day?
Your to-do list seems endless and you just don't know where to start first?
That's when it's time to pause - even if you might think: "BUT I HAVE NO TIME", a pause and a deep breath is the best thing you can do in these moments. Only when your mind becomes still for a moment can you focus on what matters most and rearrange your thoughts.
In order to stay calm and relaxed throughout the day and to calm my monkey mind, I have created a little morning meditation that helps me to start the day with a peaceful mind. Whenever the world around me turns too fast, I find stability and space to organize my thoughts.
I do this in 4 steps, all steps in a row. Although it looks like it takes a lot of time, it does not take more than 10 - 15 minutes in total. However, if you feel that this is too much to start with, choose and start with only 1, 2 or 3 steps of it until you feel ready for the whole thing.
STEP 1 - CONCENTRATE ON YOUR BREATH & FIND SILENCE
Take a comfortable seat with an upright spine. Place your palms on your knees. Take a few breaths to arrive and scan your body. How do you feel today? Breathe in through your nose and let the air flow into your belly, up to your chest and between your collarbones. Breathe out, all the way down from your collarbones along your chest and your belly. Continue to breathe this way for 3 to 5 times. With each exhalation, release tension from your legs, hips, core and chest, shoulders and neck and face step by step.
STEP 2 - FIND AND REPEAT YOUR OWN MANTRA
Keep breathing and synchronize your breath with your personal Mantra. This can be one, two or more sentences that remind you of something you want to focus on or be more aware of. This is what I do: Breathe in - Everything will be fine. Exhale - Let go of all fears, worries and anxieties Breathe in - Keep your inner peace Exhale - Listen to your heart Repeat your Mantra 8 - 10 times synchronously with your breath and let it settle in your heart and your subconscious mind.
STEP 3 - SENDING LOVE TO THE PEOPLE AROUND YOU
Imagine a person that you love very much and with whom you would like to share some love. Every inhale fills you with love, every exhale sends all your love to this person. Now imagine one or two other people that you like and with whom you want to share the same love and the same feeling with every breath. Finally think of a person with whom you have some difficulties or with whom you do not feel so comfortable. Breathe in and let yourself be filled with love with every breath and send the same feeling you had before to that person. If you repeat this exercise day after day, it will help you respond with loving kindness to the people around you, even to a person with whom you may have had a challenge before.
STEP 4 - VISUALIZE YOUR DREAMS AND GOALS
Think about a goal or a dream that you want to achieve in a week, a month and half a year. Start by imagining the achievement of these goals in as much detail and as colourful a way as possible. Start to feel the emotions associated with the moment you reach them. Goal setting and visualization are a powerful tool to make things happen. The power of your mind is amazing. If you set clear goals and visualize them, your mind will focus on those goals and you will see them through. Before you finish your meditation allow yourself a few more breaths and finally thank yourself with a big smile for creating this space of silence and to take care about and love yourself. Have a wonderful day.
