Meditate Early, Master Your Day

Waking up early to meditate can be challenging, especially if you're not a morning person. However, starting your day with meditation can be a great way to set the tone for a successful and mindful day. Here are some tips to help you become an early riser:

- Limit screen time before bed. The blue light from electronic devices can interfere with your body's production of melatonin, a hormone that regulates sleep. Try to limit screen time a few hours before bed and reduce exposure to bright lights.

- Wind down early. Build a relaxing bedtime routine and avoid stimulating activities close to bedtime. This can include reading, journaling, or meditating.

- Get an early start on your morning routine. Open your blinds to let in natural light, play some upbeat music, or splash cold water on your face to help you wake up.

- Be consistent. Try to maintain a consistent sleep schedule, even on weekends. This will help your body's internal clock recognize a clear sleep pattern.

- Make gradual changes. Instead of drastically changing your wake-up time, shift your sleep cycle gradually, in 15-20 minute increments. This will give your body time to adjust to the new schedule.

- Avoid caffeine after lunch. Caffeine can interfere with your sleep, so it's best to cut it out by noon or at least 6-8 hours before bedtime.

- Practice morning movements. Simple movements and stretches can help wake up your body and prepare it for meditation. This can include mindful movements that synchronize your body and mind, such as deep breathing and gentle stretches.

Remember, it's okay to start small and gradually work towards becoming an early riser. With consistency and patience, you'll be able to incorporate morning meditation into your routine and enjoy the benefits of starting your day with a calm and focused mind.

Morning movement practices to synchronise your body and mind

Morning movement practices are a great way to synchronise your body and mind and prepare yourself for the day ahead. Here are some practices you can try to synchronise your body and mind:

Mountain Pose/Tadasana

This pose helps you start your morning with calm, grounded energy. You can hold your hands in a prayer position to encourage a feeling of faith, acceptance, and commitment. It can also be used as an active meditation to set an intention for the day or let go of something from the previous day.

Cat and Cow Pose/Marjaryasana and Bitilasana

Flowing between Cat and Cow poses is an excellent way to wake up your spine in the morning. As you transition between the two poses, you can synchronise your breath with the movement, closing your eyes to focus on the internal experience.

Child's Pose/Balasana

Child's Pose is one of the easiest asanas to include in your morning practice. It is a great way to reconnect with your breath and provides a gentle release for the lower back, lats, and hips, waking them up and preparing them for the day. This pose also helps alleviate stress and anxiety.

Single Knee to Chest

Lie down on your back with your legs straight and arms by your sides. Inhale and bring your right knee towards your chest, grabbing it with both hands. Exhale and switch legs, bringing your left leg towards your chest. Repeat this movement for 3-5 breaths. This movement warms up the lower back and hips and helps relieve any tension accumulated in the spine during sleep.

Dynamic Bridge

Lie on your back with your arms by your sides and feet on the floor under your bent knees. Inhale and lift your hips towards the ceiling, creating a straight line from your knees to your chest. Exhale and lower your hips back to the ground. Repeat this movement 3-5 times. This movement helps warm up the spine and relieve any tension accumulated during sleep.

Dynamic Mountain

Stand with your feet hip-width apart, back straight, shoulders back, and face forward, with your hands by your sides. Inhale and bring your arms forward and up towards the ceiling. Exhale, turn your palms out, and bring your arms back down to your sides. Repeat this movement for 3-5 breaths. This movement gets the blood flowing and warms up your upper body.

Seated Mindfulness Meditation

Sit on a chair or on the side of your bed with your feet on the ground and your hands resting on your thighs. Focus your attention on your breath and count to five as you inhale and exhale. After a few minutes, let go of the counting and simply observe your natural breath. This practice helps you synchronise your body and mind, easing you into your day with more clarity and vitality.

Morning vow and altar practice

Step 1: Jump-start your morning

As soon as you wake up, jump out of bed and splash cold water on your face. This will help you wake up and become more alert.

Step 2: Create a sacred space

Go to your altar or clear a corner of your room to create a sacred space for your practice. You can set up a regular meditation space with an altar, or simply find a quiet and comfortable place to sit.

Step 3: Light a candle

Lighting a candle is a traditional devotional practice that connects your mind and heart to the awakening and blessings of enlightened beings. It is a simple yet powerful way to bring light and warmth into your space.

Step 4: Voice a vow

Take a moment to voice a vow to honour your awakened nature. This can be a personal commitment to yourself, such as a promise to live with mindfulness, compassion, or gratitude throughout the day.

Step 5: Take conscious breaths

Close your eyes and focus on your breath. Take a few deep, mindful breaths to centre yourself and bring awareness to the present moment.

Step 6: Enhance your practice with offerings

You can enhance your morning vow and altar practice by incorporating traditional offerings such as candlelight, incense, or clear water. These offerings train your concentration and deepen your connection to your spiritual practice.

Step 7: Be sincere

The most important aspect of the morning vow and altar practice is sincerity. Ensure that your intentions and actions come from a genuine place within yourself. This practice is about connecting with your true nature and starting your day with positivity and presence.

By incorporating morning vow and altar practice into your daily routine, you will be able to experience a sense of calm, clarity, and connection before you begin your day. It is a simple yet powerful way to cultivate positive energy and set a meaningful intention for the hours ahead.

Tips to shift your sleep cycle

Make Gradual Adjustments

The best way to successfully shift your sleep cycle is to do it gradually, in 15-minute increments. If you're pressed for time, you can try 30-minute increments, but no more than that. Give yourself at least three to four nights to adjust to the new schedule. If you're adapting well, on the fourth or fifth night, you can reduce your sleep by another 15 minutes.

Be Consistent

Consistency is key when changing your sleep schedule. Maintain the same sleep and wake times throughout the week, even on weekends. If you want to sleep in on weekends, limit yourself to an extra hour, or two hours at most.

Manage Light Exposure

Our sleep-wake cycles are influenced by light and darkness. Keep your room dark at night by closing blinds and curtains. Use a night light for reading if needed. In the morning, expose yourself to light to help you wake up. Open the curtains, take a walk, or sit on the porch.

Get Up if You Can't Sleep

If you're lying in bed, tossing and turning, get up and do something boring or relaxing. If you can't stop worrying about something, try writing it down.

Stop Snoozing

While it may be tempting to hit the snooze button, it's generally not the best quality of sleep. Set your alarm for when you actually want to wake up.

Follow Sleep Hygiene Rules

If you're having trouble falling asleep, stop consuming caffeine within 12 hours of your bedtime. Avoid exercising within four to five hours of bedtime. Give yourself an hour to unwind and avoid doing anything stressful or stimulating, such as using electronic devices.

Plan Your Meals

A late dinner can delay sleep, so try to eat your last meal two to three hours before bed. This gives your body enough time to digest. Eating dinner at the same time each day will also help your body get used to a routine. Avoid heavy, high-fat meals, as they take longer to digest. If you're hungry, opt for a light snack, such as wheat toast with almond butter.

Morning exercise and yoga

• If you are new to yoga, start with a simple routine and gradually increase the complexity and duration. You can begin with basic poses such as Child's Pose, Cat-Cow, and Downward-Facing Dog.
• Focus on larger muscle groups such as the hamstrings, quadriceps, glutes, and chest to get the most blood flow and circulation.
• Incorporate gentle warm-up stretches before moving on to deeper, longer stretches.
• Adapt the routine to your needs and comfort level. For example, if you enjoy a slower wake-up, a gentle yoga practice may be best. If you want a more intense workout, try a fast-paced practice like Vinyasa or Ashtanga.
• Combine your yoga practice with mindful breathing techniques to calm your nervous system and improve your mental clarity.
• Make your morning yoga routine a consistent habit by setting a specific time each day and creating a comfortable, quiet space to practice.
• If you are struggling to wake up early, limit screen time before bed, maintain a consistent bedtime, and ensure you are getting enough sleep.
• Drinking water and meditating before your morning yoga session can also help improve your energy levels and mental clarity.

Meditation positions

Meditation is an effective way to start your day, but it can be challenging to get into the right headspace, especially if you're not a morning person. Here are some tips to help you wake up early and meditate:

• Limit screen time before bed: Reduce your exposure to blue light from electronic devices a few hours before bedtime. This will help prevent the suppression of melatonin production, which is crucial for regulating sleep.
• Pay attention to your pre-sleep eating habits: Avoid late-night snacking to prevent indigestion or heartburn, which can disrupt your sleep. Limit beverages to avoid frequent bathroom breaks during the night.
• Maintain a consistent sleep schedule: Stick to a regular bedtime and wake-up time. This helps regulate your body's internal clock, making it easier to fall asleep and wake up.
• Consider sleep aids: If you have a sleep disorder or struggle with falling asleep, consult a healthcare professional. They may recommend sleeping aids, breathing devices, or medications to improve your sleep quality.
• Engage in physical activity during the day: Exercise can help tire your body and improve sleep. Try incorporating a morning walk or a short bike ride into your daily routine.
• Create a relaxing bedtime routine: Develop a soothing evening routine to calm your mind and body. This could include reading, stretching, or meditating.
• Ensure you're getting enough sleep: Aim for 7-9 hours of sleep, which is the recommended amount for adults. If you're consistently falling short, consider adjusting your bedtime or waking up a little later.

Now, onto the meditation positions!

The ideal meditation position is one that allows you to maintain a relaxed yet alert state. Here are some common positions to try:

• Seated meditation: You can sit on a chair with your legs uncrossed, feet flat on the floor, and your hands resting on your legs or in your lap. If you prefer, you can sit cross-legged on the floor or in a lotus position. A cushion or folded blanket can provide support and help align your spine.
• Lying down meditation: Lie flat on your back with your arms by your sides, palms facing up, and legs naturally apart. This position is especially suitable if you experience physical discomfort or are practising a sleep meditation. However, be cautious as you are more likely to fall asleep in this position.
• Standing meditation: Stand with your feet hip-width apart and knees slightly bent. Place your hands by your sides or together in front of your chest. This type of meditation helps cultivate groundedness and awareness.
• Walking meditation: Bring mindfulness to your everyday walks. Pay attention to your surroundings and the sensations in your body as you move. You can also coordinate your breathing with your steps, such as inhaling for three steps and exhaling for three steps.

Remember, the most important thing is to find a position that feels comfortable and sustainable for you. Experiment with different positions and make adjustments as needed to find what works best for your body and your meditation practice.

Frequently asked questions