A 10-minute meditation to start your day
Ten quiet minutes before your phone and to-do list can change your whole day.
Most mornings start in a rush: an alarm, a phone full of messages, and worries about the day. Ten quiet minutes before all that can make the whole day feel calmer.
You can't control how busy your day will be. You can choose how you start it.
Why mornings work best
Your mind is quiet when you first wake up, and the house is often calm. A short meditation then gives you a calm start before the day gets busy. It is also easier to make a habit: same time, same place, every day.
A simple 10-minute meditation
Minutes 1 to 2: sit. Sit on a chair or cushion with your back straight. Close your eyes and notice the sounds around you.
Minutes 2 to 5: breathe. Notice your breath. Count each breath out, from one to ten, then start again. If your mind wanders, that's fine. Just start again at one.
Minutes 5 to 8: relax. Slowly notice each part of your body, from head to feet. Let your jaw, shoulders and belly soften.
Minutes 8 to 10: choose a word. Ask yourself how you want to feel today: calm, patient, happy. Keep that word in mind for a few breaths. Then open your eyes.
Short on time?
| If you have | Do this |
|---|---|
| 5 minutes | Sit and count your breaths |
| 10 minutes | The full meditation above |
| 15 minutes | Add 5 minutes of gentle stretching first |
Doing it every day matters more than doing it for long. Five minutes every morning helps more than half an hour once a week.
Frequently asked questions
How long should I meditate in the morning?
Ten minutes is a good start. Even five minutes a day helps.
When is the best time?
Soon after you wake up, before you check your phone.
What if my mind keeps wandering?
That's normal. Each time you come back to your breath, you are doing it right.
Do I need to sit cross-legged?
No. Sitting on a chair is fine.
