10 Tips for Incorporating Meditation into Your Day: Tip #1

Earlier this week, I shared insights from a Harvard Business Review article on the ‘attention economy’ … how the overwhelming flood of information we consume daily is turning us into skimmers rather than readers. So, it’s no surprise that our ability to focus is rapidly declining, impacting both our productivity and wellbeing.

Meditation is one of the most effective ways to reclaim our attention, sharpen concentration, and cultivate a deep sense of inner calm. Since many of you resonated with my initial post, I want to go deeper … offering a closer look at my Top 10 Tips for weaving meditation and mindfulness into your day.

My hope is that one (or more) of my daily practices will spark something within you, encouraging you to create small but powerful shifts in your daily routine.

Let’s start with Tip #1: Morning Meditation

Mindful Waking

Most mornings, I wake just before sunrise. This is now a natural occurrence, after years of practice. In the stillness of early morning, before the world fully stirs, I wake .. perhaps it is the rising light, or the rising bird song, but I smile and give a quiet ‘thank you’ for a fresh new day!

After greeting the new day, I usually stretch and give my puppy some attention as I drink some fresh water and prepare for meditation.

I usually set a timer for 20+ minutes, especially if I have an appointment or plans for the morning. On those days when there is nothing to attend, I will sit without a timer and just ‘sit’ until my mind and body settle into complete stillness.

This is the greatest possible gift, I can give myself (and those around me): a foundation of deep peace, a calm mind, and a relaxed body.

The Science of Early Mornings

Indian yogis have long considered the pre-dawn hours, known as Amrit Vela (“the time of nectar”), the most potent time for meditation. Science supports this ancient wisdom … early mornings are when the pituitary gland regulates our hormonal balance, setting the tone for the day ahead.

Across traditions, the significance of morning meditation is echoed:
☀️ Buddhists begin their day with meditation.
☀️ Hindus refer to the pre-dawn hours as “the time of God.”
☀️ The first Islamic prayer of the day is before sunrise.
☀️ Sikhs believe 3 AM – 6 AM holds the highest energy for spiritual awakening.

I cherish this time. The deep, penetrating silence. The absence of distractions. The joy of fulfilling my morning intention. (And yes, I’ll admit, on those days with no urgent commitments, I sometimes drift back to sleep afterward!)

Building the Habit

If you’re thinking, “But I’m not a morning person!” … I totally hear you. Neither was I. But years ago, I committed to this practice and through consistency and repetition, my body now instinctively wakes just before my alarm. It still amazes me.

Forming any new habit takes patience, commitment, and a little self-compassion. Try making it non-negotiable for a set period of time (30 to 40 days) — so your body and mind can adjust, and the resistance will lessen. Rising at the same time each day, strengthens the habit and, over time, it will become almost effortless.

My Morning Practice

My meditation practice has evolved through decades of experience and guidance from my teachers. My primary anchor in meditation has always been my breath. Over the years, I have also had a mantra that weaves itself into my breath most mornings. Whatever your practice, it is likely that it will shift and transform over time. That’s why having guidance can be invaluable; it provides support as you navigate the subtleties, challenges, and insights of meditation.

If you’re looking for a structured and supported way to start, my Exploring Meditation course is the perfect foundation. Running for 40 days, it offers instruction, guidance, and motivation to develop a consistent daily practice. You’ll explore a range of techniques so you can find the one that resonates most deeply with you. Exploring Meditation: Starts Mon 3rd March 2025

I often use an app timer, so I never worry about the time. I personally love Insight Timer (though there are plenty of options out there). If you’d like to try a simple guided meditation, you can find one of my first recorded meditations on the Insight Timer app (which is free) – Breath Awareness Meditation

The Power of a Morning Practice

A regular morning meditation practice sets the foundation for the entire day. Before the flood of responsibilities and distractions, giving you a moment to center yourself, to breathe, to connect, to simply be.

Ayurvedic philosophy teaches that our daily routines either build resilience or deplete it. Meditation is a way to oxygenate and balance yourself first, so that you can move through the world with greater ease, presence, and kindness.

So, Tip #1 is the foundation of my day – waking mindfully, giving thanks and sitting in meditation.

And, this is just the beginning … I have nine more tips to come on weaving meditation and mindfulness into your daily life.

If you’re ready to dive deeper and build a strong, supported practice, Exploring Meditation begins again on March 3rd. I’d love to guide you through 40 days of exploration, insight, and transformation.

Exploring Meditation: 3rd March 2025