Did you know that starting your morning with a few minutes of meditation can switch on the happiness button in your brain? By focusing your mind first thing in the morning, you set a tone of mindfulness and calm for the rest of your day. In this article, you’ll discover a 10-minute guided morning meditation designed to bring lightness, joy, and a sense of gratitude into your daily routine.
Join Jonathan Lehman, a well-loved meditation teacher on Insight Timer, as he gently leads you through a morning meditation that will help you set a positive tone for the day ahead.
A 10-minute morning meditation to start your day with joy
A 10-minute guided meditation to awaken happiness and positivity so you can greet the day with an open heart and a clear mind.
For more guided meditations, check out the largest library of free guided meditations on Insight Timer.
Morning guided meditation script
Step 1: Find a comfortable seated position
Begin by finding a comfortable seat. You can sit cross-legged on the floor or in a chair with your feet flat on the ground. Allow your spine to be straight, but not rigid. Relax your shoulders, soften your face, and take a few deep breaths.
Step 2: Close your eyes and breathe through your nose
Gently close your eyes, allowing your awareness to turn inward. Keep your lips closed and breathe only through your nose. Notice how breathing through your nostrils feels more calming, slowing your breath and inviting a sense of serenity.
Step 3: Observe your breath
Without changing your breath, simply observe it. Notice the subtle sensations as the air moves in and out of your body. Feel the coolness of the air as you inhale and its warmth as you exhale. Become still, letting your breath be the only movement within you.
Step 4: Slow down your breath
Gradually, begin to slow down your breath. Allow each inhale to be long and deep, filling your belly and chest, and let each exhale be smooth and steady. Imagine your breath as a gentle wave, washing over you, bringing in light and positivity with each inhale, and releasing any darkness or tension with each exhale.
Step 5: Focus on a sense of gratitude
As you breathe, bring your awareness to a sense of gratitude. Feel thankful for your breath, your body, and the opportunity to begin a new day. This practice invites you to see every moment as a miracle, just as Albert Einstein once suggested: “There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” Choose to see everything today, no matter how simple, as a small miracle.
Step 6: Repeat the morning affirmations
To set a positive tone for the day, gently repeat the following affirmations to yourself. Each one is designed to encourage a sense of joy, self-love, and mindfulness.
- I make plans, but I remain flexible and open to the surprises that life has in store for me.
- I cultivate patience, and by doing so, I also cultivate self-confidence.
- I embrace opportunities to step outside my comfort zone and choose not to be guided by fear.
- I love myself unconditionally, understanding that this is essential to my happiness.
- I care for my body, nourishing it with healthy choices like drinking water, eating fruits and vegetables, and moving mindfully.
- I give freely, whether it’s a smile, a compliment, or my full attention. Listening is the greatest gift I can offer.
- I aim to be impeccable with my word, speaking only to spread positivity. It’s counterproductive to my happiness to criticize myself or others.
Feel free to repeat any affirmation that resonates with you, allowing the words to settle into your mind and body.
Step 7: Return to the sensation of your breath
As the affirmations come to an end, bring your attention back to the simple act of breathing. Notice how your body feels after reciting these affirmations. Allow any thoughts, sensations, or emotions to come and go, gently returning to the physical sensation of the air moving in and out of your body.
Step 8: Gradually reawaken your senses
When you feel ready, slowly bring your awareness back to the present moment. Open your eyes gently and take in your surroundings—notice the colors, the light, the sounds, and any subtle smells in the air. This simple act of mindfulness can make everyday moments feel a little more special.
This guided meditation script was adapted from Jonathan Lehman’s Morning Meditation With Music.
Take a moment to reflect
After completing the meditation, take a few moments to reflect on your experience. Here are a few questions to guide you:
- How did focusing on your breath impact your mood?
- Which affirmation resonated most deeply with you, and why?
- What emotions arose as you practiced gratitude and mindfulness?
- How do you feel about the day ahead after completing this meditation?
Tip: Keeping a meditation journal can help you track your progress and see how your practice evolves over time.
Enjoy a magical day with Insight Timer’s free meditation app
Starting your day with a morning meditation can have a profound impact on your mood, energy, and perspective. Insight Timer’s free meditation app is here to support your daily practice, offering a wide range of resources, including guided meditations, music, and courses that can enhance your overall well-being.
If you’re looking for more inspiration, explore our largest library of free guided meditations or find the perfect soundtrack for your morning practice in our meditation music section.
You can also connect with like-minded practitioners and share the empowering effects of morning meditations by joining one of our many groups.
