Growth and development are something we should all be striving to achieve in our daily lives. Growth and development become important as we try to grow in career aspirations, with our families, financially, and as humans. But our growth is a constant development. The moment we are no longer growing (in a spiritual, physical, economic, or emotional sense) we cease to expand our potential. And potential wasted is like a heart with no beat, pointless.
One of the key elements to growth and development is learning how to quiet the mind, it is learning how to be present and still. It takes time to gather our thoughts through the process of not having thoughts. I am talking about the art and the skill of meditation.
Meditation Explained:
I consider meditation both an art and a skill. It is art because it develops into something beautiful. It can bring you to places of enlightenment, fear, joy, pleasure, and peace. While also invoking in you all of the beautiful qualities that beautiful paintings bring to life, it can invoke in you all of the feelings associated with a beautifully composed symphony.
Meditation is a skill because, like everything else we want to perfect in life, it will take time to develop. It is a skill like learning to play a new sport or an instrument, growth and development will be contingent on how often you practice and put the time into mastering the skill. This goes for everything, tattooing, reading, writing, music, acting, becoming a better boss, athletics, parenting, gardening, etc.
The true purpose of meditation is to connect oneself to one’s deep inner self. Getting even more basic, meditation is the process of sitting still, in silence, doing absolutely nothing. You can even benefit from simply 10 minutes of meditation but we as people always seem to come up with an excuse as to why we cannot meditate.
3 Reasons Why We Do Not Meditate:
- They do not have the time
- They do not know how
- They cannot focus in silence for extended periods
So what if you wanted to try meditation, how would you get started? What do you need to begin the practice of meditation? It’s a simple recipe that only calls for four immediate ingredients.
4 Ingredients to Meditation:
- A place with minimal distractions
- A comfortable position
- Focus of attention
- An open mind
These four ingredients combined bring together a pallet of flavors that continue to build on one another. As you become more connected with meditation you can begin to add more ingredients to bring more spice and heat into this already delicious plate.
I would like to take some time to focus on those three common reasons why people do not/ cannot meditate and discuss how morning meditation can be the missing ingredient to your growth and development recipe.
6 Ways Morning Meditation Helps Build Growth and Development
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You, Will, Be Better Equipped to Handle Whatever the Day Brings You:
- Meditation helps us become more adaptable to change. It helps us develop that go-with-the-flow attitude and helps foster within us the ability to better problem solve. Meditation can be the battle-tested warrior against midday stress. How we start our day will set the blueprint for how we live our day.
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Kryptonite to Stress:
- Meditation helps develop in us a greater sense of happiness, it helps us sleep better and allows our creativity to flourish. When we are stressed our bodies create higher levels of cortisol which can result in disrupting our sleep, increasing depression and anxiety, and increasing blood pressure, it can lead to fatigue and unfocused thinking. Meditation helps us relax and calm down which counteracts the effects of stress.
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Brings Outside Peace Inside:
- Have you ever woken up at either 5 am or 5:30 am? If so, have you gone outside? It is one of the quietest and most peaceful times of the day. No major traffic, not many people walking up and down the street, and no loud cars blaring music or revving their engines. It is birds chirping, it is a light calming breeze at times, and it is silent. No one should be ringing your doorbell, you should not be getting bombarded by emails, texts, or calls. This is the optimal time to meditate as you can breathe in and with every breath you take you can inhale this peace from the world around you.
- Have you ever woken up at either 5 am or 5:30 am? If so, have you gone outside? It is one of the quietest and most peaceful times of the day. No major traffic, not many people walking up and down the street, and no loud cars blaring music or revving their engines. It is birds chirping, it is a light calming breeze at times, and it is silent. No one should be ringing your doorbell, you should not be getting bombarded by emails, texts, or calls. This is the optimal time to meditate as you can breathe in and with every breath you take you can inhale this peace from the world around you.
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You, Will, Feel More In Control of Your Life:
- This one is all about positive vibes. By starting the day with morning meditation you have taken the first step to be in control of your day and time. It will give you a feeling of accomplishment and it can create a feeling of being proud of yourself. It sets the tone for the rest of the day by giving you a sense of balance, awareness, a clear mind, and a feeling of being grounded. It will also help to foster kindness, build your self-esteem, help you to realize the bigger picture as well, and help us to feel more optimistic. It will help you prioritize your day.
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Fewer Excuses:
- This one is simple, starting the day with morning meditation will help you cut down on excuses. As the day goes by our list of to-do’s gets longer. If we meditate first thing in the morning we are cutting down our chances of forgetting or being too tired to do so.
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Increase In Production:
- As we have stated, meditation helps us improve focus, attention, and creativity, and it helps us better problem-solve. Increases in stress and unhappiness can make us less productive. Morning meditation helps us be kinder, helps us combat stress, and improves focus, attention, and creativity. Morning meditation can help you better manage the stressors of your job and help you complete tasks faster not by speeding you up but by clearing your mind. Start the day by doing nothing (meditating) and you will get more done.
Meditation, both an art and a skill, is a powerful tool in our journeys. By incorporating morning meditation into your routine and building consistency, you can unlock numerous benefits that enhance your overall well-being. This next section will provide simple beginner tips on how to begin morning meditation routines and how to build consistency.
Four Ways to Begin Morning Meditation Routines
- Start Small: Begin with just five minutes each morning. As you become more comfortable, increase the time. Starting small makes the practice less intimidating and more manageable.
Set a Specific Time: Choose a specific time each morning for your meditation practice. Consistency helps in forming a habit, making it easier to incorporate meditation into your daily routine. When trying to build consistency in new habits it can be helpful to follow the 21/90 rule which states that it takes 21 days to make a habit and 90 days to make it a permanent lifestyle change. - Create a Peaceful Space: Designate a quiet, comfortable space for meditation. A calming environment free from distractions can enhance your meditation experience. The morning brings with it quietness and calmness, this time is a gift to us as it is generally a time you are not getting emails or phone calls, the stores are closed and our friends are generally asleep. It is important to take advantage of some of these moments.
- Use Guided Meditations: Guided sessions can be helpful when starting meditation practices. There are numerous apps and online resources available that provide guided meditations tailored to various needs and durations.
Four Ways to Build Consistency in Morning Routines
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Set Clear Intentions:Understand why you want to meditate and set clear intentions. Having a purpose behind your practice can motivate you to stay consistent. Reflect on your thoughts and desired purpose, journal these internal conversations, and consistency will begin to formulate organically.
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Incorporate Meditation into Your Morning Ritual:
Make meditation a non-negotiable part of your morning routine, just like brushing your teeth or having breakfast. This integration helps in establishing a regular practice. You can find several different suggestions as to how long it takes to form a new habit, some outlets suggest 21 days (3 weeks) others suggest 66 days, but what is important is to find a way to keep going. Journaling and therapy are great resources to help build new habits and can help us make adjustments as needed.
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Track Your Progress:
As previously stated journaling is a great spice in this meditation recipe we are trying. Keep a journal to track your meditation practice. Write down how you feel before and after meditation, any challenges you face, and any progress you notice. Tracking progress can reinforce the benefits and motivate you to continue.
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Be Kind to Yourself:
Consistency doesn’t mean perfection. If you miss a day, don’t be hard on yourself. Acknowledge it and commit to meditating the next day. Self-compassion is key to maintaining a consistent practice. Things happen in life, our lives are not singular and happen through ebbs and flows. Acknowledge these hurdles, reflect on the barrier, and commit to the mantra “tomorrow will be a better day.”
Our growth and development are essential to improving the way we feel and live. Learning to slow down and quiet the mind through the art and the skill of meditation has been a ritual and practice that has existed for far longer than any prescribed medication. Take the time for yourself in the morning to do nothing, to focus on your breathing, and see the benefits that come with it. Remember meditation is an art and a skill that we have to develop and grow, and practice daily for optimal results.
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