Getting up early in the morning to exercise can be an intimidating experience especially for first timers. This is more so to those who have the habit of getting up late. But practicing mindful meditation for 5 minutes early in the morning does offer lots of benefits. It synchronizes your mind and body with stillness, breath and movement. Following some wake up meditation tips, you can get your body ready for morning meditation.
Tips to follow
As you open up your eyes after waking up, tune your body and then breathe. Pause in this amazing transition between night dreaming and waking up in the morning. With each breath, you will feel your body to rise and fall. Then do the following:
- Rise: Roll gently to one side. Slowly rise and then pause with every transition to feel your body and breath.
- Attend to specific morning requirements: It includes brushing teeth, washing face, bathroom, etc.
- Dynamic Bridge: This wake up meditation helps alleviate spinal tension accumulated during sleep. Place arms by your sides flat on ground a bit away from the body. Palms should be facing down. Now keep both feet to floor under bent knees. Body is to feel balanced, centered with flat back. Lift hips towards ceiling while inhaling. A straight line is developed down the thighs to chest from the knees. Exhale and lower down hips to ground. Your back and hips should touch the ground together. Repeat it 3 to 5 times.
- Single knee kept to chest: It warms your hips and lower back region. Start on floor. Lie down on back with arms, legs straight, head facing ceiling and palms on ground. Inhale slowly and bring right knee towards chest. Using both hands, grab knee. Pull it to chest region. Switch legs while exhaling and also bring left leg to chest. Repeat for 3 to 5 breaths.
- Cow/Cat: This is another wake up meditation that warms the spine. Bring knees slowly to chest and roll gently over to side. Now, move on all fours. Place hands on ground beneath shoulders with knees on ground below hips. Place head forward and back straight. Drop belly to floor while inhaling and lift chest, look forward arching spine a bit. Bring face to navel while exhaling and doming upper spine, by rounding your back’s top part. Repeat it for 3 to 5 breaths.
Practicing such wake up meditation techniques can help you to enjoy the day and be healthy.