Here’s How to Wake Up and Meditate Before Even Leaving Your Bed

Anyone who meditates regularly probably swears that it makes their whole day and mindset better. But it’s hard to carve out time to sit down and meditate for a whole hour between balancing work, a social life, and maybe a family all at the same time. Luckily, there are actually several quick meditation tactics you can use that won’t take more than a few minutes — and you can do them as soon as you wake up in the morning before you even leave your bed.

Woman meditating

It’s easy to meditate without leaving your bed. | Poike/iStock/Getty Images

Sit up and take deep breaths

The most important part of a meditation is to focus on your breathing. This is because focusing on your breathing means your mind can’t wander to a million different places while you’re meditating. Plus, zoning in on your breathing will calm you down. Focus on inhaling through your nose and exhaling through your mouth. Close your eyes to really embrace those deep breaths. Feel your chest and stomach expand and contract. Think of letting out a deep breath as letting all your stresses out of your body. You’ll be ready to start your day in no time.

Try yoga poses you can do on your bed

You might not think you’re the most flexible person, but odds are there are at least a few yoga poses you can do. And what’s even better is there are some poses that are totally fine to do while still in bed. The child’s pose, spinal twist and more are great yoga poses to try and relax yourself while stretching your body and preparing it for another day. Try to work on your breathing while you hold the poses for the full effect.

Practice the 4-7-8 technique

If you wake up with stress or anxiety about the day, this is an effective breathing technique that can calm you down. It was developed by Dr. Andrew Weil to help cope with stress and anxiety. Breathe in through your nose for four seconds, then hold your breath for seven seconds, and exhale through your mouth for eight seconds. Repeat this several times. The oxygen boost helps to regulate the fight or flight response that often comes along with feeling stressed out or anxious. It’s an easy way for you to focus hard on your breathing.

Use an app or YouTube for a quick mindfulness meditation

If you want to do a little more than just deep breaths and yoga isn’t for you, you can also easily find a mindfulness meditation on YouTube or through certain apps. Channels like The Honest Guys provide quick guided meditations that are as short as five or six minutes. Headspace and Calm are also two apps that can help you relax a bit and meditate for a few minutes.

Dedicate at least 10 minutes to a meditation

If you’re very short on time, even just one or two minutes might help you get a fresh start to your day. But try to carve out at least 10 minutes each morning to practice some deep breathing and mindfulness meditation. Even if you don’t feel stressed, it can still improve quality of life. If you’re someone who has the time and dedication to sit for an hour each morning and meditate, more power to you. But for others, even 10 minutes can be life changing.

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