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Daily Morning & Nighttime Meditation for Mental Health

Welcome to Just Another Day, a wellness podcast presented by Yudae, and we're excited to have you here. This series is called Weekly Wellness Journal where we help enhance your mental wellness through mindfulness practice designed around busy lives. If you enjoy our show, please like, subscribe, and share with a friend.



Just Another Day - Tuesday


Today we're going to focus on mindfulness and how it relates to the common challenges of the day. We're going to take some time to get out of our heads and into our hearts. But before we get started, I would like you to find yourself a quiet place to practice. It doesn't need to be anything fancy, just a place you feel comfortable and can relax.


I think we all can agree that cultivating a calm and rational mind leads to better thoughts and positive emotions. After all, doesn't the world become more radiant and effervescent when our minds are filled with optimistic and hopeful thoughts? Therefore, I encourage you to make an effort to practice mindfulness and self-reflection at least once a week to help you gain control over your thoughts and emotions.


Set aside 5-10 minute in the morning for meditation, and then dedicate another 5-10 minutes for mindfulness in the evening. Sometimes I use this time to reflect on the day, but for this practice I would encourage you to stay mindful of the moment, and be in your present thoughts. This will help set a positive tone for the day and may even alleviate stress accumulated throughout.


Practice becoming more loving and compassionate towards yourself and others.


MINDFULNESS PRACTICE - MORNING


To start, sit (or lay) in a comfortable position. I recommend sitting for this as it allows for a deeper state of mindfulness. Begin by taking 3 deep and full breaths. In through the nose, and out through the mouth, allowing for a deeper sense of relaxation on every exhale, and allow yourself to feel the weight of your body against the earth with each breath.


Next, I would like you to pick someone you consider a friend. Someone you would say you have an uncomplicated relationship with, a person you trust and care for. If trust is a work in progress for you, use this time to imagine yourself.


Think of this person in detail. Imagine what they look like. What color is their hair? What about their eyes? Maybe they have a scent you recognize.


Now bring your attention to the feeling you get when you are in their presence. What does it feel like? Is it warm with love? Is it a giddy kind of happiness? Or maybe excitement? Do you feel calm or relaxed?


Now imagine your body as a vessel designed to capture that feeling. Sometimes I like to imagine it as a ball of energy which I can hold in my heart.


With this energy, send it to the one you imagined, and use this moment to wish them something like "May your dreams come true" or "May you find happiness" or even, "May your days be filled with love".


Visualize this person receiving your gift of happiness, love, or dreams. Imagine what success might feel like for them. What your love feels like for them. Try to sense their joy, as if you were them. And then the joy you have for them.


Gradually extend the practice to someone you hold a little closer, maybe someone you love deeply. Maybe a family member or a sibling-like friend.


Repeat this practice again, first for yourself, and then again, with a difficult person in your life. Maybe this is a relative, or maybe an ex, or maybe a coworker. Take this time to feel for them, of them, and with them.


When you reach completion, I recommend you take another moment to write down your experience to better reflect on what you notice in practice later this evening.



As we bring closure to the day and prepare for bed, engage in another 5-10 minutes of meditation.



MINDFULNESS PRACTICE - EVENING


To start, sit (or lay) in a comfortable position. I recommend sitting for this as it allows for a deeper state of mindfulness.


Begin by taking 3 deep and full breaths. Focus on regulating your breath and observing each inhale and exhale without judgment or hurry.


Breath in through the nose, and out through the mouth, allowing for a deeper sense of relaxation on every exhale. Begin to feel yourself and the weight of your body against the earth with each breath.

Often, after a full day, this can lead to natural distractions in thought. But instead of meeting these distractions with contention, begin to move away from these thoughts by simply acknowledging them and then redirecting your attention back to your breath.


Breath in through the nose, and out through the mouth. It is okay to be distracted. It is okay to feel

distraction. But limit this distraction to its necessary minimum.


The goal here is to try and hold this empty state of mind for as long as possible. 5 minutes is often long enough for many, but the longer you can go the more benefit you will gain.


This brief exercise of stillness and serenity will promote a deeper, more tranquil slumber, ensuring optimal restoration of the mind and body. Practicing meditation regularly at night can help cultivate a sense of inner peace and tranquility, which may lead to better thoughts, feelings, and satisfaction.

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