Morning Meditation: How To Find 2 Minutes… Meditation Hack!

morning meditation

Are you seeking a simple yet effective way to kickstart your day with clarity and calm? Look no further than morning meditation. 

Finding moments of peace and soulful reflection can feel like a luxury in this fast-paced world. 

You’re looking for how to bring morning meditation into your daily routine.

In this article, you learn how to do your morning meditation, as well as 7 fantastic forms of meditation!

Your morning routine is about to get a facelift!

I don’t have time! 2 minute meditation hack!

The objection I hear most is… I don’t have the time.

Your family is around, it’s noisy, hectic and you can’t get a few minutes of alone time!

Try some of these hacks for finding a time and space for two gosh darn minutes!!!!

  • Go to your car 2 minutes early and meditate there before you drive.
  • Sit in your closet for 2 minutes before you leave the house.
  • Stay in your bathroom and meditate there.
  • Go in your backyard for a few minutes and tell them you’re calming your mind.

How to meditate in the morning

First, wake up:)

However, keep the mind quiet for just a bit before you jump into the day.

I like to have my coffee next, it feels nurturing and happy.

Now, slide yourself over to a comfortable spot and follow these simple steps…

  1. Find a quiet space where you won’t be interrupted.
  2. Sit comfortably, either on the floor or in a chair, with your spine straight and your hands resting gently.
  3. Close your eyes and take a few gentle deep breaths.
  4. Shift your focus to your breath, noticing the sensation of each inhale and exhale.
  5. Whenever your mind wanders, gently bring your attention back to your breath without judgment. The without judgment part can be challenging!
  6. Start with a few minutes each morning for your morning meditation. Gradually increasing the duration as you become more comfortable with sitting with yourself.

Your morning meditation routine will hopefully get easier as you do it more.

morning meditation

Why Morning?

Morning can be the most spiritual time of day.

Starting your day with meditation sets a positive tone for the day ahead.

By centering yourself before the demands of work, family, and the stresses of daily life take over, you’re better equipped to navigate challenges with a calmer mind.

Plus, morning meditation allows you to tap into the stillness of dawn, when the world is quiet and distractions are minimal. finding a time and space for two gosh darn minutes!!!!

Morning meditation

Forms of morning meditation

There are a number of morning meditations. See what the best morning meditation is for you!

You can choose a meditation cushion or not, it’s totally up to you.

The key is this…. choose something you enjoy! Otherwise, you’ll quit!

1. AUDIO: Morning gratitude meditation

A morning gratitude meditation is one of the best ways to begin the day feeling open, happy, and calm.

Here’s a 3 minute morning gratitude meditation to help you begin the day vibing with gratitude.

Listen each day and experience your sense of gratitude and vibration rise to new levels.

2. Guided morning meditations

Many people I know prefer guided morning meditation because it’s easier to follow along with someone else’s voice.

In this form of meditation in the morning, you just relax and allow someone else’s melodic voice guide you.

I’m always looking for quiet, so this doesn’t work for me. But it’s popular with my coaching clients.

The Calm app is great for this.

3. Always Be Connected (ABC)

This is a short morning meditation that connects you to your spiritual nature.

Always Be Connected means… always be connected to spirit, God, Source, universe… whatever your name is for the sacred otherness of life.

And it’s one of my favorite morning meditations.

As a soul coach who’s passionate about the soul, I love meditation practice that includes connecting to my spirit guides.

Here it is…

Take your attention up 300 feet.  Sense, feel, and see light coming through a door or any opening you see.  Breathe.  Feel/see sunlight coming in through your crown and filling your body.  Breathe.  Just be with this sensation.  Don’t overthink:)  

Now focus on the center of the earth and sense, feel and see light coming from an opening there and coming up through your body.  So you have light coming in from above and below. 

Picture yourself in a ball of light that reaches out 5 to 10 feet around you. 

Stay here for a few moments to get the feeling of visualizing and sensing the feelings of light, warmth, and nurturing. 

4. Walking meditation

You can do this walking in your living room, back and forth.

Or, circle your dining room table.

Or, walk outside, on grass or concrete.

I love walking meditations, not necessarily first thing in the morning, but it’s an option!

One summer my college age son and I went to a walking meditation at Spirit Rock Meditation center in northern California.

The instruction was to slowly walk on the grass while focusing on the act of walking, the feel of the moist grass, and the feeling of doing this daily activity at a very slow pace.

It was easier to stay in the present moment while walking for some reason.

Maybe because you have the walking to occupy your drifting mind?

walking meditation

5. Mother Earth Meditation

Here’s a meditation that’s great for grounding your energy first thing in the morning.

You do this my visualizing connecting with Mother Earth.

With legs crossed, picture your body with roots extending downward, deep into the earth. Then, imagine calm, soothing, powerful earth energy coming up from the earth and into your lower body.

Visualize calm, soothing earth energy filling your body.

This helps you connect with Mother Earth and bring in her healing earth energy.

Meditation in general is helpful as it helps you focus on your breath, which is calming.

Meditation helps you calm the overthinking monkey mind.

6. Mindfulness meditation

Jon Kabat-Zinn’s best selling book, Where You Go, There You Are: Mindfulness Meditation in Everyday Life, is the seminal book on mindfulness meditation.

Jon Kabat-Zinn offers this instruction below for allowing the present moment to not be anything but what it is!!

This is beautiful…

Try: Stopping, sitting down, and becoming aware of your breathing once in a while throughout the day. It can be for five minutes, or even five seconds. Let go into full acceptance of the present moment, including how you are feeling and what you perceive to be happening. For these moments, don’t try to change anything at all, just breathe and let go. Breathe and let go. Die to having to have anything be different in this moment; in your mind and in your heart, give yourself permission to allow this moment to be exactly as it is, and allow yourself to be exactly as you are. Then, when you are ready, move in the direction your heart tells you to go, mindfully and with resolution.”

Buy the book, it’s phenomenal!

7. Loving kindness meditation

Here is a loving kindness meditation I do almost daily to anchor me in self-love.

I am love. I am divine love. I’m giving and receiving only love. I’m living my highest truth. I’m allowing my greatest healing. Thank you for keeping me in love’s way.

Here are self-love affirmations to use throughout the rest of the day.

morning meditation

Benefits of morning meditation

We all know that a regular meditation practice is good for us, but we struggle with fitting it into our busy day.

Finding mental focus, for even a few moments a day, can be a challenge for the best of us.

Connection to self

Meditation connects you to soul guidance and other spiritual aspects of life.

When the mind is quiet, it can hear guidance.

When the mind is quiet, you’re more likely to connect with your higher self.

Your true self emanates from the soul.

A morning meditation practice increases your connection to this essential part of you.

Improved Focus 

Clearing your mind through meditation can enhance concentration and productivity throughout the day.

I know that’s been the case for me.

When I begin the day centered and connecting with spirit, my soul, and my spirit guides, it gives me perspective about my life and who I really am.

Reduced Stress 

By practicing mindfulness, you learn to let go of worries and approach challenges with a sense of calm.

Enhanced Creativity 

Morning meditation can stimulate creative thinking and problem-solving abilities.

Since meditation connects you to your true nature, it can stimulate creative expression.

Emotional Resilience 

Regular meditation strengthens your ability to regulate emotions and respond to situations with equanimity.


Cultivating a daily meditation habit has been linked to better sleep, lower blood pressure, and a stronger immune system.

Meditation has been proven to increase the gray matter in the limbic brain, which houses our fight or flight response.

morning meditation

What is morning meditation?

Morning meditation involves setting aside time in the early hours to quiet your mind, focus on your breath, like a mindfulness practice.

It’s a practice rooted in ancient traditions like Buddhism and yoga, but has gained popularity in modern wellness circles for its ability to promote clarity, reduce stress, and increase overall happiness.

Meditation practice has been for me, transformational

However, I assure you, I’m not that good at it, it’s really hard for me, and it changes all the time.

Then, why am I qualified to write about it?

Because I can relate to how hard it is for some of us to be present in the moment… because we get bored.

Tips for Success

While most of us know how beneficial meditation is, we may find it hard to stick with it.

So here are some tips to help you be successful.

Set Intentions

Begin each meditation session with a clear intention or affirmation to guide your practice.

For example, my intention during this meditation is to connect with peace.

My intention during this meditation is to calm my body, mind and spirit.

My intention is to connect with oneness.

I am love. I am divine love. I am giving and receiving only love.

Be Consistent

Establishing a regular routine is key to staying with it.

A morning meditation is more successful, because you do it before you get to busy to forget!

If your family is loud and busy in the morning… walk out to your car a few minutes early and do it there!

Morning meditation can be done wherever you’ll be undisturbed.


Explore different meditation techniques, such as guided meditation, mantra repetition, or body scanning, to find what works best for you.

Practice Gratitude

Cultivate a sense of gratitude for the opportunity to start your day mindfully, regardless of any external circumstances.

As you do this, you’re committing to an attitude of gratitude.

Final thoughts

Morning meditation offers a simple yet powerful way to reclaim control over your thoughts and emotions in a world filled with distractions and demands.

By dedicating just a few minutes each morning to quiet reflection, you can cultivate a greater sense of peace, purpose, and presence in your daily life.

So why wait?

Embrace the transformative power of morning meditation on your mindfulness journey and watch as it illuminates your path to a happier, healthier you.

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