Most mornings, we wake up with a jolt of thousands of thoughts rolling in a steady stream of our minds.
Starting your day anxious and stressed can cause burnout, or you might want to pull the covers over your head and hide. Worse, run away and avoid it all. Ugh!
Or…
You can start your day with a morning meditation. It releases endorphins, and you don’t even have to exercise. That’s awesome, though I do like to exercise too.
Practice this five-minute SPARK meditation for a positive impact on the rest of the day.
You can start with a quick minute, five minutes, or stretch it out to ten minutes. Whatever works best for you. Spend as long or as little time you want in each section. There are benefits of meditating for any amount of time you choose.
The SPARK morning meditation will help you create a calm, positive mindset. You can practice the SPARK meditation with your eyes closed or focused downward.
Find a comfortable position and enjoy it.
- S – smile – smiling activates neural messaging in your brain. A simple smile can trigger the release of mood-boosting neurotransmitters like dopamine and serotonin. Think of something pleasant.
- P – pause – meaning to take a break in verse, allow your mind to let your thoughts drift away, focusing on your breathing.
- A – airway – opening your airway for 4 deep breaths, 4 seconds inhaling, 4 seconds exhaling. Relax your neck, shoulders, and other noticeable tension in your body, allowing the stress to melt away with each breath.
- R – reset – think of one thing you are grateful for this morning to reset your brain to positive thoughts; it can be simple. I am grateful for the sunrise, comfy sheets, coffee. Each time you practice this meditation, think of something new.
- K – kind – take a deep breath filling yourself with a positive thought, and with the exhale, remember to be kind to yourself and others.
You can practice the Spark meditation any time to reclaim your day