A 5-minute morning meditation you can do without getting out of bed

A quick five-minute morning meditation is great way to start the day - especially if you often feel frazzled before you’ve even brushed your teeth.

It’s a familiar scenario for many people: the alarm wails, you wake up with a start, then panic about the day’s never-ending to-do list. Sound familiar? 

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There is a better way to start the day. ‘Beditation’ – that’s meditation while still in bed. 

As its creator Laurence Shorter explains, “We all try so hard to be happy that often our trying is what makes us stressed and miserable.”

Laurence, a business coach and author of The Lazy Guru’s Guide to Life, adds: “Life is demanding enough without being swamped by things we should do that are good for us. Often people wake up with a list of ‘shoulds’ bouncing around in their heads – ‘I should go to yoga’, ‘I should have a smoothie’. It can all be a bit overwhelming.”

But beditation is the antidote to all this, according to Laurence. It requires little effort and can be done within moments of waking. “It’s about using a moment – even just five minutes – to not do anything at all,” he says. We like the sound of that. 

How a five-minute morning meditation resets your brain

“When you’re in a stressed beta brainwave mode, you’re very focused on a particular goal or problem,” explains Laurence. This is great for a task where you know exactly what you’re doing, but not so good if you’re required to think creatively or problem solve.

“Beditating is about slowing down and relaxing your brain waves so you can move out of stress- driven beta-wave mode into a more relaxed alpha-wave mode.”

Laurence reveals he has seen high-stressed individuals become calmer, more resilient and creative. “I’ve had a lot of people promoted during my time with them, too.” Best set that alarm clock... 

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How to beditate: a five-minute morning meditation guide

1. As soon as you wake up, lie there and do nothing. 

Don’t scramble out of bed in a mad to-do-list frenzy. Listen to and acknowledge the voice in your head that says you need to be doing something – whether that’s getting out of bed, making the children’s lunches or planning for your meeting – but don’t react to any of it. Also be mindful of your body lying on the bed - actively think about the weight of the duvet, or how the sheets feel against your skin.

2. These steps should help you get into a relaxed state. 

Don’t worry or force it if you struggle to feel calm, just repeat the process until you do.

3. Once you feel relaxed, ask yourself a question

You might ask, ‘What are my priorities for the day?’ or ‘What’s the most important thing for me to focus on?’ The answer may come to you or it may not. The secret is not to try too hard. Hopefully, by relaxing, you’ll give your brain space to think and will, therefore, be more able to come up with creative solutions that will help you feel more composed and prepared for the day ahead.