Wake Me Up: Morning Positivity - Morning Meditation - Clear Your Mind

Episode Date: June 21, 2022

This morning, clear your mind with a guided 10-minute meditation featuring a breathing exercise. Start once you’re out of bed. Enjoying Wake Me Up? Get ad-free access to the entire WMU catalog + bonus content by joining the WMU Premium Feed. Sign up and start your 7-day free trial at https://wakemeup.supercast.com/. Follow the show on Spotify - Apple Podcasts - Podchaser Say hi or request an episode at www.wakemeuppodcast.com/contact. And find the podcast on Instagram and TikTok. **Only partake in the physical movements suggested in Wake Me Up episodes if you are physically able and in safe surroundings. All movements are done at the individual's own risk. Be safe, and always consult a doctor if you have any questions or concerns.** Have a wonderful day 😃 Learn more about your ad choices. Visit megaphone.fm/adchoices

If you'd like to enjoy Wake Me Up completely ad-free and get access to exclusive bonus content, check out the link in the show notes for the Wake Me Up premium feed. Good morning, friends, and welcome to Wake Me Up, the podcast where morning people are made. And as always, I'm Tyler, your host. We're back today for a meditation on this week's theme of clearing the mind. If you're still in bed, then I'd recommend going back to yesterday, Today's Wake Up and Stretch episode, which will get you up and going, and then you can come back to this episode to meditate. Recent studies show that even a single 10-minute meditation like this can help reduce anxiety and create a calmer mind.

So we're going to get right to it. One thing that's often misunderstood about meditation is that people think they're doing it wrong if their mind isn't perfectly clear and quiet. I promise you're not doing it wrong if your mind is running while you meditate. In fact, you're doing it exactly right. It's a practice. Meditation is about training the mind to be more still and quiet. So don't stress if you find your mind running. You're not doing anything wrong.

When you do notice that, just acknowledge whatever your mind was running about and bring yourself back to the center of focus, be it the breath, a mantra, a visualization, whatever. And by repeating this, you're training your mind to avoid distractions. So each time you are distracted, it's not a frustration. It's an opportunity to train the mind even better. Today, we'll do a simple bit of breathwork that will serve as the anchor for your mind. So, hopefully you're in a nice comfortable seat now.

sitting upright, but allow yourself to relax. Take a big inhale and on your exhale, release, and slowly close your eyes. Take this first moment just to get settled. Allow your face to relax. Allow your shoulders to drop. And already, your mind might be trying to wander. That's okay. Just try to center your focus on the breath.

Feel that rise and fall of your. your chest. And any time you get distracted, just bring it back there. Let's turn to a regular breath. We'll go in for four counts and out for four counts. This will help to bring some energy and clarity to your mind. I'll get you started and then you can go on your own at whatever pace feels right to you. So inhale, two, three, four. Exhale, two, three, three, Three, four. Inhale, two, three, four. Exhale.

Two, three, four. Inhale, two, three, four. Exhale, two, three, four. Now you guide yourself through this. Inhaling for four counts and exhaling for four. at whatever nice and easy pace works for you. And anytime your mind wanders away from counting your breaths, just bring it back and return to that count.

In for four, out for four. We're about halfway through now. So just keep counting your breaths in the same way. In for four, out for four. Whenever you get distracted, which you will, just bring your attention back to the breath. You can let go of that breath count now. And just let your mind wander freely for a moment.

Let it go wherever it wants. No constraints. All right, friends, it's time to wrap up our meditation now. So begin to bring yourself back to the room. Notice whatever is supporting you, the chair or the floor. Notice the feeling of the air on your skin. Take one final, very deep inhale. and on your exhale, slowly open your eyes.

Just take a second now to collect yourself. I hope you enjoyed that meditation and that a few minutes of regulated breathwork have you feeling more awake, energized, and clear of mind. I'm almost certain that your mind wasn't perfectly free from distraction during that. And that's okay. Mind definitely never is.

The point is that we're training the brain to default towards calmness, to lean towards ease and acceptance rather than overthinking and anxiety. Also, if you listened yesterday to our wake-up and stretch, remember your intention that you set for this week. I hope you're sticking to it. I'll talk to you tomorrow for our motivation.

Until then, go out, take care of yourself, and have a fantastic day. Thank you so much for listening. today. If you're enjoying the show, I'd greatly appreciate you taking a second to rate it on Apple Podcasts and Spotify. It does wonders to help spread the show. You can find links to do that in the show notes. Thank you so much for your listenership, help, and support.