silhouette of man sitting in tall grass meditating

5-Minute Yoga Meditation to Start Your Day

The benefits of yoga extend beyond physical fitness, improving mental, emotional, and spiritual health. It contributes to well-being through physical postures, chanting, breathwork, and meditation. These techniques and yogic forms induce a positive change, even if you practice them for a long time.

Yoga helps people get in shape, improves metabolism, and increases energy levels. It also boosts people’s mood, improving emotional and mental health. Additionally, yogis believe that this form of exercise also heals the spirit and helps escape suffering and negative energies.

But, can you achieve all this when you’re running short on time? Totally! This article will discuss all you need to know about a 5-minute yoga routine to help you start your day more mindfully.

What is 5-Minute Yoga Meditation?

Developing a morning yoga routine can feel overwhelming and daunting. While it has many benefits, yoga demands complete concentration and zero distractions. But, how can you clear your mind when so much is on your plate?

The good news is that you don’t need more than five minutes to experience the incredible benefits of yoga. It is a common misconception that the correct way to practice yoga is by spending hours meditating. While advanced yogis may do so, the amount of time you spend in meditation is entirely your choice. You can practice meditative yoga for an hour or just five minutes.

Meditation is an effective way of calming your mind and living in the present. Today, humans live a stressful life, and yoga meditation offers a much-needed healthy break. It is critical that you cultivate a positive mood at the beginning of the day. You are more likely to have a good day when you start it with the right mindset and spirit.

Many say they don’t have enough time in the morning to practice yoga. After all, you don’t want to be late in the morning. However, people fail to realize that meditation can be just as effective in small increments.

If you have a busy lifestyle, a five-minute yoga meditation routine in the morning can improve your well-being and set you up for the day. It will set the tone for the rest of the day so you’re more productive and content. The best part about a quick morning meditation routine is that you don’t need fancy training tools or lots of time. Meditation has therapeutic benefits, even in small doses.

Benefits of Practicing Yoga in the Morning

benefits of practicing yoga in the morning

A morning meditation routine allows you to pay attention to your body first thing in the morning. It offers the opportunity to focus on your breathing pattern, thoughts, and feelings. The best thing about morning meditation is that you can avoid having negative thoughts. Meditating at the beginning of the day makes your mind less likely to wander. You will feel more relaxed, focused, and ready to start the day with yoga and meditation.

Here are some significant benefits of meditating in the morning.

1.     Helps You Understand Your Pain

Pain, whether physical, emotional, or mental, are often inevitable. But, it can quickly reduce your damage your energy and ruin your day. Therefore, it is essential to reshape your relationship with pain. Morning meditation allows you to feel your pain to better cope with it.

2.     Improves Your Relationships

Many people with busy lives often struggle to keep up with their relationships. A quick morning meditation routine can help you calm down and think about your priorities. Meditation improves mindfulness so you can pay attention to your friends and family.

3.     Lowers Stress

Everyone always seems to have something on their mind, which is making them stressed. While it is common these days, worrying excessively can harm people’s mental and physical health. A short meditative yoga session in the morning can reduce your stress levels and enhance your capabilities to deal with stress.

Other Benefits

Positive morning energy is critical if you want to reap incredible benefits all day long. Whether you woke up cranky or relaxed, meditation can improve your mood and prepare your mind for the challenges ahead.

Here are some more benefits of practicing 5-minute yoga meditation in the morning.

  • Boosts energy levels
  • Promotes a happy mood
  • Improves focus and concentration
  • Encourages optimism
  • Establishes a balanced perspective of the surroundings and environment
  • Detangles thoughts
  • Clears negative thought pattern
  • Prevents excessive stress throughout the day
  • Improves sleep patterns
  • Promotes healthy respiration

When to Meditate in the Morning

when to meditate in the morning

How you start your day impacts your energy, mood, performance, and productivity throughout the day. Therefore, yoga instructors and experts recommend practicing meditation in the morning.

Additionally, it is much easier to practice yoga in the morning than at other times of the day. For example, you will likely have fewer distractions in the morning than the afternoon. People usually get caught up with other responsibilities later in the day too.

Therefore, morning is an ideal time to practice yoga, whether you prefer stretching, chanting mantras, or meditation. But, when should you meditate in the morning? Many beginner yogis struggle to create the best morning meditation routine.

Traditionally, experts suggest meditating at sunrise, while doing so an hour or 30 minutes before sunrise is also great. You might even hear many people refer to this period as “Brahma Muhurt” or the time of the Brahman. According to Buddhist and Hindu beliefs, sunrise is the most auspicious time for spiritual practices like yoga. However, a sunrise yoga meditation routine is equally challenging, and many people find it hard to commit. So, you can choose a time that works best for you. Setting a routine and practicing meditation regularly is more important than choosing when to do it.

Make sure you’re comfortable with your routine, so it can quickly become a habit.

Tips for Starting a Morning Meditation Routine

tips for starting a morning meditation routine

Starting and sticking with a morning meditation routine comes with its challenges. While a 5-minute meditative yoga session means you save a lot of time, choosing when to do it is also important.

The best part about practicing yoga at home is that you can adjust it according to your preferences. For example, you can meditate in a position that you’re most comfortable in. Yoga meditation gives you the freedom to lie down, sit, or stand. You can focus on your breathing pattern or recite a mantra in any of these positions.

Some tips to develop a healthy, hassle-free morning meditation routine include:

Meditate at the Same Time Everyday

Practicing yoga meditation at the exact same time every day is critical if you want to develop a habit. Meditating at the same time every day becomes a very natural process, and you are less likely to struggle.

Set Aside a Specific Time

You should dedicate a certain amount of time to yoga meditation every day for maximum benefits. Fix your morning routine and set aside a specific time for yoga. Meditating for five minutes daily is sufficient to start your day in the right frame of mind.

Choose the Right Meditation Technique

Deciding what you want to do during your five-minute yoga is extremely important. You need to divide that time accurately to make sure you stretch enough and work on your breathing techniques. Therefore, you should find a meditation technique that works best for you. Many people like to perform breathing exercises to calm their minds and bodies. Others incorporate spiritual practices like chanting mantras or praying.

Additional Tips

These tips can help make your meditation experience much better

  • Set a timer for a carefree session
  • Maintain a straight posture
  • Close your eyes to indulge fully
  • Support your posture with a pillow, blanket, or cushion
  • Avoid caffeine before practicing meditation
  • Splash water on your face to help wake up
  • Mute your mobile phone notifications
  • Practice in the most peaceful room of the house
  • Wear comfy clothes that will not tug against the body
  • Do not judge or criticize yourself

Common Morning Meditation Techniques to Try

common morning meditation techniques to try

Finding the yoga meditation technique for you may be challenging at first. But, you will start enjoying yoga once you see visible changes in your behavior, perspective, and overall health.

While the ‘perfect’ way to practice yoga does not exist, here are some meditation techniques you should try.

Breathing Meditation

Breathing meditation aims to relax the mind and reduce distractions, but it is one of the easiest meditation techniques with a myriad of benefits.

The traditional breathing meditation practice involves sitting in a relaxed, upright position. You only need to notice your breathing pattern to shift your concentration.

Inhaling and exhaling at a steady pace is enough, but many prefer incorporating different breathing exercises into their morning meditation routine.

Candle Staring

You may not enjoy meditative yoga if you struggle to focus your thoughts. Many people tend to give up, thinking yoga is not for them. But, the correct technique is vital to determine your yoga experience.

If you can’t seem to focus on your breath without getting distracted, the candle staring technique is for you. This method gives you a physical object to improve your concentration. To practice candle staring meditative yoga, you need to light a candle and stare at the flame.

Candles serve as excellent tools for holding people’s attention. In case you get distracting thoughts, you can simply shrug them off and go back to staring at your candle.

Mantra Chanting

Chanting is gradually becoming a widespread meditative practice in yoga. Various group yoga classes use different mantras and prayers for spiritual healing and other benefits. But, you don’t need to be in a yoga class to chant mantras.

Mantra chanting focuses on manifesting words into life. You can recite phrases or sentences repeatedly to create a positive aura.

Generally, yogis use Buddhist mantras, such as Om Mani Padme Hum, for spiritual benefits. If you don’t understand the meaning or it doesn’t align with your spiritual belief, you can pick a phrase of your choice.

Walking Meditation

Walking meditation may be the most exciting meditation technique, though not many practice this method. As the name implies, this technique involves walking and meditating simultaneously.

It is an excellent alternative for beginner yogis who struggle to sit still during meditation. Walking meditation is typically ten minutes long, but you can cut the time in half to adjust it to your morning schedule. Walking meditation involves taking a minute to register your breath, thoughts, feelings, and sensations. Take a short walk in your garden or along the street to feel the cool wind against your skin, hear the sounds of chirping birds, and look at the beautiful flowers.

Guided and Mindfulness Meditation

Beginners can use online resources for guided meditation. These meditation guides often contain music, sounds of nature, and visuals to help you relax. You can find a variety of resources for short guided meditation online.

On the other hand, mindfulness meditation is quite similar to walking meditation, except you can practice it while sitting. This meditation technique focuses on being present in the moment and recognizing things as they are.

To practice mindfulness meditation, you need to sit in a quiet, comfortable place and notice your surroundings. Pay attention to the present moment and recognize the things that are passing.

For five minutes straight, you should only observe your thoughts, feelings, surrounding sounds, and other elements without judging them. Such meditation techniques make you more aware of yourself and the world around you.

guided and mindful meditation

Related Questions

What Are The Benefits of Meditation?

Meditation has many benefits for physical, emotional, and mental health. It is an excellent skill for managing stress and tackling negative emotions. Meditation increases concentration and self-awareness, improving mental health. Additionally, it calms the heart and improves sleeping patterns.

What is the Best Time of the Day to Meditate?

Meditating at any time of the day is much more beneficial than not meditating at all. So, you can choose a meditation time that works best for your lifestyle and daily routine. Practicing meditative yoga in the morning can prepare you for the rest of the day. On the other hand, nighttime meditation routine relieves tension and stress, while promoting restful sleep.

How Can I Practice Yoga at Home?

Meditating at home is not different than when you’re in a yoga class. You need a quiet setting, such as a comfortable room without distractions. Sit in a comfortable upright position, close your eyes and focus on your breathing patterns. Other meditation techniques include candle staring, mantra chanting, walking, and mindfulness meditation.


Yoga allows you to improve the way you live your life, and everyone has their unique approach to practicing yoga. Many people begin their yoga journey with meditation, as it is the easiest form of yoga for beginners. Furthermore, meditation does not require much time, and you get plenty of benefits even from a five-minute session.

If you struggle with keeping up with meditation, starting with a five-minute long morning routine can help. You can gradually increase your meditation time as you get comfortable practicing yoga. This article discusses the benefits of morning meditation, tips for developing a routine, and different meditation techniques you should try.


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