Waking up with Meditation

Welcome to Presence Parenting. Everything shared here is an invitation to clearly choose the presence we bring to parenting and I hope you find something helpful while you’re here. Thank you for visiting. — Amy

Welcome to the Mindful Mama Carnival hosted by Becoming Crunchy and TouchstoneZ. Enjoy the posts about embracing challenges in mindfulness. :)

Starting the day with meditation is not a new idea or practice. It’s probably been around as long as people have inhabited the planet since meditation can be whatever helps one feel connected to the earth, life, the creative essence of everything.

Many years ago when I first started on this path in my life it was suggested that I meditate before even getting out of bed. I tried it off and on. I liked it. I also found that when I was really tired, I would go back to sleep. That wasn’t exactly the intended result although it wasn’t all bad. I probably needed the rest. :)

Recently, though, I’ve felt inspired to begin waking up with meditation. I meditate everyday within an hour or two of getting up anyhow, but there’s something magical that happens in also choosing to immediately meditate upon awakening to a new day. So… the challenge for me (and you if you’re up for it) is to embrace and continue this practice fully.

Here are a few ways I meditate while still in bed, sometimes with eyes closed laying down, other times sitting up gazing at the sun… most often I combine all three. :)

Each day is a new beginning – PDF
Inner Body Meditation – audio
Grounding Meditation – audio

In my experience, the benefits of waking up this way are limitless and unique to the individual. These are some I am experiencing and look forward to continuing…

  • A gradual centering and awakening into my mind, body, and day (instead of a rushed or fuzzy feeling following me into the day’s activities)
  • A scan of my body into both relaxation and rejuvenation (instead of walking into the day with any soreness I might have slept into through the night by sleeping in a funky position or something)
  • Clearing of any dream residue or mental activity that isn’t helpful
  • Awakening of all body parts, instead of just my mind
  • Acknowledgement of the Presence within myself and all of life
  • Connectedness to myself, the Creator, my loved ones, and others I may come in contact with
  • Grounded, rooted in the earth, like a plant, I feel steady and ready for the day and what life brings
  • Memorizing the sacred truths in the “Each day is a new beginning” meditation helps me recognize them all through out my day, bringing awareness to what is truly important to me in life
  • Calm, peaceful, positive attitude
  • Ability to re-center, re-ground more easily during the day if I feel the need

I am finding that this doesn’t take much time, either. Five to fifteen minutes makes a world of difference. I’ve been doing it long enough now that I don’t look at a clock, I just go with how I feel.

Here are a few pointers for waking up with meditation…

  • Begin noticing your breath and bring your attention deeply into your body immediately upon waking up. Continue guiding your attention into your body even if you have thoughts, emotions, and sensations going every which way as you start to rouse. Focus will bring you into your center of being, you can even feel the center of your head, abdomen, limbs, fingers, toes, whatever.
  • If you usually push a snooze button or wait until the last minute to get out of bed, use that time to meditate.
  • If you usually jump out of bed in a hurry, plan on spending a few minutes in bed resting in relaxation. Five will do and won’t dent your plans for the day.
  • Keep your expectations loose, simple. Don’t beat yourself up if you didn’t meditate as long as you’d like, honestly one or two breaths with the intention of noticing your body is a start.

So… how you do you start your day?

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15 Responses to Waking up with Meditation

  1. Shana March 27, 2012 at 10:47 am #

    Wen I was pregnant with my first child I found that meditating on some positive affirmations was a helpful and relaxing way for me to wind down. I can see how starting the day with a positive start ot the day. I’m one of those people that hurried in teh mornings, maybe something like this would help. Thanks fo the idea!

    • Shana March 27, 2012 at 10:49 am #

      Speaking of hectic, I can’t even type a short comment without typos this morning!Do I need meditation this morning, or more coffee? Mmmmm, coffee…. 😉

  2. Dionna @ Code Name: Mama March 27, 2012 at 11:30 am #

    I love the idea of doing this to focus not on the night before, but on the day ahead. Ailia must be going through the 4 month sleep regression, because I have had many sleepless nights this past week or two. It’s been hard to wake up and be present, because I’m still so sleepy – I think a few minutes of mindfully concentrating on the moment will help!!

    • Amy Phoenix March 28, 2012 at 9:15 am #

      Absolutely, Dionna, just another way to meet the day – even if for a few moments it will make a difference. :)

  3. Patti @ Canadian Unschooler March 27, 2012 at 1:44 pm #

    Yes, I would love to begin the day in meditation. I’m struggling with the fact that I never get out of bed before my children–although I want to!–because they all sleep in my bed with me, and getting up would disturb them. I long for time alone to focus my thoughts and meditate and I am trying to find a way for that to happen. We always find time for our priorities, right? :-)

    • Amy Phoenix March 28, 2012 at 9:14 am #

      Patti, you might try experimenting with a few moments of centering into your body and awareness right where you are in the bed, eyes closed, focusing on the breath and see how it carries you into the day. You can gradually adjust and experiment from there. :)

  4. Carrie March 27, 2012 at 5:48 pm #

    Thanks for this post! I love meditating…when I make time for it. Your post reminded me how much I enjoy it. I usually do it at night but am inspired to try the morning now!

    My favorite guided meditations are from Meditation Oasis (free podcasts) and I’m looking forward to listening to these you shared.

    • Amy Phoenix March 28, 2012 at 9:15 am #

      Thanks, Carrie, I’ll check out Meditation Oasis (like the name already). :)

  5. Kelly March 28, 2012 at 7:39 pm #

    I need to take this challenge myself!

    I will admit – I HATE mornings. Every day that I get up I just feel angry with the world and wish I was back in bed. I know a lot of that has to do with just being tired (someday my little one will sleep through the night :)) but it’s still not a way I love to be.

    Sincerely appreciate your thoughts and advice here…I will definitely be working to implement them and hopefully start my days in a better state of mind.

    • Amy Phoenix March 29, 2012 at 8:25 am #

      One moment at a time, really. Even a few moments of choosing something different will make a difference. :)

  6. Zoie @ TouchstoneZ March 29, 2012 at 2:09 am #

    Okay, confession time. I used to great the day with meditation. It really set the tone for the day. It made handling anything that came my way easier. I felt a greater sense of balance and patience.

    So, why did I stop? Exhaustion from parenting a newborn. Why haven’t I consistently taken it up again? Excellent question. I’ve got a bunch of excuses. The biggest of which is that I make up for it in my mini-meditations in motion throughout the day, and with my seated practice in the afternoons.

    But, they don’t give me the benefits of a morning meditation. Why the resistance? Hmm, I’ll ask myself that. Your post is great reminder for why I used to love morning meditations.

    Thank you for participating in the Mindful Mama Carnival.

    • Amy Phoenix March 29, 2012 at 8:32 am #

      Thank you, Zoie (and Kelly), for hosting the carnival. Meditation through out the day is very powerful, in my experience. Taking meditation out of its “context” and into life is helpful, whenever we do it.

      Maybe you could incorporate a bit of wakeful awareness while nursing (as you probably already do at times) in the morning, or just a few moments when you first notice yourself waking up. It really doesn’t have to be any certain way or practice. Just what works for you. :)

  7. Les @ LPN Salary March 30, 2012 at 5:56 pm #

    Landed on your page from the March carnival. First time I have heard of presence parenting (it’s usually natural parenting). But yeah I’m new to all of this.

    My days start out differently depending on my newborn’s schedule. Some days start out great, the others not so much. Perhaps I should make time for morning meditations so that I can be in a good mood everyday and make it a great day.

    • Amy Phoenix March 31, 2012 at 3:55 pm #

      Thanks for visiting, Les. :) Although I embrace many aspects of natural parenting what I speak of on this site may or may not fit into that definition. Definitely just take what works and consider the rest for later. There are various ways of centering into the day, even if for a few breaths/moments. Enjoy the process.

  8. Angela October 24, 2012 at 10:29 pm #

    I can’t wait to start this tomorrow morning. Audrey likes to snuggle for a bit before actually getting ‘up’ so this should work out well….hoping that the other two are asleep, thank you for the inspiration!

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