As much as I am dedicated to meditating each day, I realized I don’t have much content on Morning Upgrade about it…except for this blog about the benefits of meditation first thing in the morning. There are so many ways to do meditation, but I’m just going to share my personal experience with how I meditate each day. I hope this will inspire you to dig deeper into meditation and explore what works best for you.
To be honest, I’m not someone who has always meditated. For a long time, I didn’t have much feeling about it one way or the other. I remember watching a TV series called Billions about a hedge fund manager who was dealing with a lot of stress. The in-house therapist would force him to meditate each day. While I know it’s just a show, it was really interesting to me that meditation was written into the script.
My mind really changed about meditation when it was recommended in The Miracle Morning. That’s the book that set me on the path to adopting morning routines. And I’ve read time and time again that successful people meditate each day.
Since this practice was encouraged as part of The Miracle Morning…and because I had read so much about how successful people incorporated this practice into their day…I decided to give it a try.
How To Meditate
As I mentioned, there are a lot of different ways to meditate, and I am no expert in all of the different forms out there. As you do your own research you’ll see meditation forms such as:
- Progressive relaxation
It’s important that you do research on the different types of meditation and try them out to determine what works best for you.
When I was doing my research on meditation, I used the Calm App and I settled on the type of meditation where you sit in a comfortable position and focus on your breath. A lot of people recommend sitting cross-legged on a pillow. Personally, I like to lay on my back with my arms out during my time of meditation.
How I Meditate
The way I meditate now has changed from when I started, and I’m sure it will continue to change over time. When I started out, I tested meditating anywhere from 10-20 minutes. I’d use the Calm App for the timed sessions and settled on 10 minutes.
What I’m currently doing involves InsightTimer. I spend 5-6 minutes in mediation and switch around the different guided meditations I listen to.
Meditation Is a Pillar Habit
If you have seen my Morning Upgrade Cards, you’ll notice that there is a place for you to check off mediation. The full routine is only 20 minutes, with 5 minutes dedicated to meditating. To me, meditation is a pillar habit that is important to do every day.
I know that 5 minutes doesn’t sound like a lot, but for me, it’s had a compounding effect. Since I limit the amount of time I spend meditating, I’ve been much more consistent than when I was doing longer routines. Because the time commitment is so small and it’s part of my Morning Upgrade Cards, it’s hard for me to skip it.
With all of personal development, being consistent is the key. For me, that looks like doing small things each day, rather than spending larger chunks of time on things that I may not have time for every day. I could spend 20 minutes on meditation, but the likelihood is that I will end up only fitting that into my schedule 2-3 times per week instead of every day.
How I Do My Morning Meditations Now
Instead of using the Calm App, I’ve been using the InsightTimer app for a while. They have a lot of guided meditations that are only 5-6 minutes long. For example, I listen to one that is a traditional guided meditation that teaches you to focus on your breath.
I’ve also done other guided meditations on the app that are geared towards gratitude, self-confidence, and affirmations.
After I fill out the written portions of the Morning Upgrade Cards, I lay on my back with my arms out and listen to a meditation track on the app. When the meditation is over, I repeat my affirmations.
Then I end my time of meditation with sit-ups. I mention this practice in my book as part of the ways I do habit stacking. That’s when you attach a habit to something that’s already part of your day.
What I’ve Found Helpful From Daily Meditation
There are a lot of reasons to meditate each day. For me, I found that it has rewired my brain to focus on my breath and it allows me to center myself more easily. When I feel my mind wandering, or I’m anxious, I just say, “Ryan, come back.” It helps me clear my mind and brings my focus to my breath.
I feel more present after meditating. When I feel a surge of anxiety, I can calm myself down more quickly because I have trained myself to focus on my breathing. My head feels clearer and I can focus better.
I’m not perfect with the way I meditate…but it’s like anything else on the personal development journey…it’s a journey. The way I’m meditating today may not be the way I always do it. I like to experiment with new things to find what is really the right thing for me.
Hopefully you now feel inspired to start meditating every day. If you give it enough time, I think you will experience a lot of benefits from this practice as well.
- Pick a meditation style to try.
- Choose an app or video that will guide you in mediation, and then commit to doing it every day.
- Commit to meditating every day for 30 days to make it a habit.