Gymondo® Magazine: Fitness, Nutrition & Weight Loss

Everything You Need to Develop a 5-Minute Morning Mindfulness Routine

Does mindfulness play a role in improving your overall health and wellness? 

Some claim mindfulness is the be-all-end-all for reducing stress and being present. But will it work for you? 

To help you decide, we’ve gathered tips and tricks to make mindfulness a regular part of your morning routine. By dedicating a few minutes each morning to meditation, you can start your day with renewed energy and focus. 

Gymondo’s New Micro-Meditations Program

You’re 5 minutes away from renewing your energy & de-stressing from your day. Our new 5-week Micro-Meditations program consists of 30 short, audio sessions perfect to do first thing in the morning or right before bed. So…find a comfy spot, shut your eyes & get ready to get zen AF in just 5 minutes!

Morning Meditation Benefits 

Mindfulness meditation can be implemented at any time but the morning may offer a quiet time for reflection, which leads to reduced stress and enhanced performance over the course of your day. Here are 3 benefits of morning meditation: 

Presence. Do you ever find yourself staring blankly at the person talking to you? Your mind is racing in 100 different directions and you’re struggling to focus on what they’re saying. Mindfulness will help you give others your full attention. 

Reduced stress. Studies suggest excess stress may cause many illnesses—depression, heart disease, high blood pressure, etc. Mindfulness is a good practice to reduce stress. 

Decreased noise. That annoying, often self-degrading voice in our heads constantly tells us we’re not good enough. It sometimes won’t leave us alone. Give those negative thoughts a break and start your day with gratitude. 

How to Create Your Morning Meditation Routine 

Here are some tips on adding mindfulness to your morning routine: 

Practice mindfulness as you’re getting ready for work. You don’t necessarily need a peaceful environment to get started. You can meditate as you’re brushing your teeth, showering or even drinking your morning coffee. If you’re stressed for time, you can build mindful habits around your morning routine. 

Develop a consistent routine. Consistency is key for any goal and task. It forms habits that become almost second nature over time. By adding a quick, 5-minute meditation session to your morning routine, you’ll soon find that it becomes a life-changing habit. 

Related: How to Micro-Meditate in 60 Seconds to Stay Mindful

Tune in to how you feel. Are you worried about your job? Did you have a fight with your partner? Understanding how you feel before starting your day can help you become more mindful. Just remember that these thoughts and emotions are temporary and shouldn’t define you. Take a timeout to get in touch with your emotions and needs. Then, go about your day with renewed energy. 

Tips to Start Your Day With Mindfulness

You may be accustomed to grabbing your phone first thing in the morning, but try to avoid this. Give your mind and body a chance to wake up before scrolling through TikTok. 

Before doing anything else in the morning, choose an activity that is enjoyable for you, whether it’s working out, journaling, meditating or stretching. Just enjoy it for 3 to 5 minutes or for as long as you need. 

The morning is a great time to set intentions for your day. Visualize how you want your day to go or take 5 minutes to focus on the things in your life that you’re grateful for. 

How to Get Started With Morning Meditation

If you’re new to meditation, you might think it’s difficult. But don’t get discouraged—with time and practice, it becomes much easier. These 7 steps will help you get into the right state of mind. 

Step #1: Get Comfortable 

Find a quiet, comfortable place to sit. 

Step #2: Set a Timer

If you’re just starting your mindful journey, it helps to set a timer for 3 to 5 minutes. 

Step #3: Tune in to Your Body 

Make sure you choose a comfortable position that you can stay in for a few minutes. If a chair is more comfortable for you than the floor, opt for that. Focus in on different body parts. Wiggle your toes and work your way up your body until you focus on your neck and head. Then release. 

Step #4: Focus on Your Breath 

Become aware of your breathing. Your breathing can change based on what’s running through your mind. Notice how this feels and follow the sensation of your breath as you inhale and exhale. 

Step #5: Pay Attention to Your Mind Wandering 

It’s common for your attention to wan during meditation. Notice when this occurs and let it go. Simply return your attention to your breath. 

Step #6 Don’t Get Discouraged When Your Mind Wanders

Don’t be too hard on yourself when your mind wanders. It happens to all of us. Just come back to the present and again, focus on your breathing. 

Step #7: Close Your Practice With Kindness 

At the end of your meditation, take a moment to imagine yourself experiencing complete physical and emotional well-being and inner peace. Repeat 3 to 4 positive affirmations, like “I believe in myself” or “I choose to forgive myself.” 


Start practicing mindfulness to become more aware of your emotions and to be more present in your daily life. Consistency is key in your mindfulness journey. Soon, it will become a habit that will lead to a better quality of life and well-being. 

The only thing to do now is start!

Start your free trial with Gymondo and start our brand new Micro-Meditations program, which includes 5-minute audio sessions that can easily be integrated into your morning routine. Plus, explore 100s of workouts for your mind and body.

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Kristy Crowley

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