Finding time for mindfulness and meditation can feel like a challenge—but it doesn’t have to be. The key is keeping it simple and tailoring your practice to what works best for you. Mindfulness is about being present in the moment, and meditation is a powerful tool to cultivate that presence, reduce stress, and start your day with clarity.
Why Meditation & Mindfulness Matter
Practicing mindfulness and meditation can help you feel more grounded, improve focus, and reduce anxiety. By setting aside intentional time each morning, you create space for calm and clarity before the day begins. Whether you’re new to meditation or looking to refine your practice, remember that there’s no “right” way to do it—just the way that works for you. I have found that when I carve out time for me in the morning it makes dealing with anything that comes my way easier- I am less reactive and to put it bluntly- I am a nicer human being.
Creating a Simple Morning Routine
The best morning routine is one that feels good and is easy to stick with. Here’s a guide to structuring a mindful start to your day:
1. Schedule “Me Time”
No one else will do it for you, so carve out time for yourself intentionally. Setting aside just 30 minutes before the rest of the house wakes up can make a big difference. This quiet time allows you to ease into the day without distractions or cortisol spikes.
2. Start with Meditation
A simple 15-minute meditation can help set a positive tone for the day. If you’re looking for guidance, try:
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Insight Timer – A great free app with thousands of guided meditations.
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Melissa Wood Health – Offers a free 7-day trial with accessible, calming meditations.
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Louise Hay’s Morning & Evening Affirmations – A beautiful way to start or end your day with gratitude and intention. You-tube or Spotify.
For those who struggle with sitting still or looking for a different kind of meditation, Evolve by Erika’s Kundalini meditation is a powerful alternative. This practice involves movement, breathwork, and mantras, making it feel like a meditation and workout in one—perfect for high-energy individuals or those that feel like they cannot even start to sit still for a meditation. Do not let Kundalini intimidate you- you will not be perfect at the movements or times but start with a SHORT one and you will see quick results.
If its not for you, that's okay. Just be open to trying different things to see what works for you.
3. Journaling or Reading
If you’re feeling inspired, take a few minutes to jot down your thoughts, gratitude, or intentions for the day. If you’re into a great book, use this time to read a few pages—it’s a relaxing way to wake up while nourishing your mind. I normally pick between meditation, journaling, or reading- I do not attempt all 3.
4. Hydrate & Take Supplements
Make it a rule: water and supplements before coffee. Drinking water first thing in the morning helps rehydrate your body, while supplements support overall wellness. The core 4 supplements I am currently taking:
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Momentus Essential Multi – A high-quality methylated multivitamin.
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BodyHealth Perfect Aminos – Supports muscle recovery and energy levels. I am finding that I don't get as sore with working out.
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Thorne K2+D3 – Essential for bone and heart health.
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JS Health Omegas – Great for brain and skin health.
Once you’ve hydrated, your coffee becomes a well-earned treat.
5. Get Outside for Fresh Air & Sunlight
Whenever possible, step outside with your coffee, even if just for a few minutes. Fresh air and morning sunlight help regulate circadian rhythms, boost vitamin D levels, and improve mood. Even if the weather isn’t perfect, a breath of fresh air can set the tone for a brighter day. I admit that I am not great with this one...especially during Wisconsin winters. But I ALWAYS feel better when I get some fresh air and sunshine on my face in the morning.
Find What Works for You
The beauty of mindfulness is that it’s personal. Your morning routine should feel supportive, not stressful. Whether you meditate, move, read, or simply take a few deep breaths, any small act of mindfulness can make a difference. If working out is your thing and that is what centers and grounds you- do that!
Start small, stay consistent, and enjoy the process of creating a mindful, intentional morning. Your future self will thank you.
What’s your ideal morning routine? Start with one small change and notice how it shifts your day.