10 Minute Morning Meditations

You will find the meditations below the text. Please read the info, tips and tricks first.

Some info

The sessions are connected to each other, and I suggest making a commitment to these 10-minute meditations for 10 days.
Like a “10-day challenge”.
Almost every meditation has a practice/exercise to carry into the day.

Hope they are helpful, and thank you : )

Sitting posture

If sitting on the ground, make sure your knees are either at the same height or lower than your hips, you can add a pillow if not. We generally start with sitting with the heels aligned one in front of the other.

Chin slightly comes back in a relaxed way, looking for an aligned posture. Allow for movement, make sure to not get stuck.

You can also sit on a chair, make sure the seat is flat and not to lean on the back of the chair if you can, feet parallel below the knees.

You can also follow these meditations in standing posture.

About the videos Below

You can watch them here, to limit distractions, or directly from the Youtube Playlist.

If you’d like to remove the Youtube advertisements, you could install an adblocker extension to your browser, like AdBlock Plus, or ublock Origin. It’s very fast and easy.

If you’d like to find longer meditations, and receive updates, just follow the channel here.

Before sleeping:

Whenever you can, put the phone in airplane mode at least half an hour before sleeping and leave the screen from then on. There are numerous studies about the effects of the screen’s blue light on our sleep. Maybe get yourself a non-phone alarm clock.

Sitting 5-10 minutes before sleeping helps me recenter, and sleep better. Then I slowly and mindfully lie down and fall asleep doing a simple gentle body scan, letting go of tensions in the different parts of the body, or just staying with my breath in the body letting go.

Waking up:

I’d advise setting a quiet relaxing alarm clock, I use a singing bowl. (I downloaded one from the internet.) That way we can wake up more softly and remember that meditation now begins.
Fill a thermos with hot water that will then be perfect temperature for drinking when you wake up in the morning (Some add lemon/lime)
When waking up, make it a first-thing to notice the breath in the lower abdominal area, and notice that there is a commentator commenting on stuff :), this I found set a direction for the day, and a “habit” of not immediately identifying and getting lost in thought.
Very important: Don’t check messages! Just keep the meditations page always open and ready on your computer/device and dedicately ignore all else. Then close the device when the recording ended. Stay focused.