Mindful Mornings - How Meditation and Gratitude Can Lead to Morning Smiles

Smile AM

Integrating mindfulness into your morning routine may seem like a difficult feat, especially with all of the work emails and social media updates to deal with first thing! But with practice comes success!

At its core, mindfulness doesn't need to be difficult - there are simple strategies you can employ in your morning routine to add some mindfulness.


Launching a daily mindfulness practice in the morning is an invaluable way to create a positive outlook and ensure an excellent day. Meditation offers numerous benefits, such as reduced stress levels, increased concentration levels and decreased rumination; but incorporating it into your morning routine can be challenging; finding a method that suits you may take some experimentation; sitting cross-legged on a cushion in your living room or listening to guided mindfulness meditation while walking your dog can all serve as ways of creating this essential foundation of a fulfilling and fulfilled existence.

Mindfulness practice can take many forms: taking note of how your body feels or focusing on mantra, visualization or breathwork are just a few examples of possible activities to add. Starting small and gradually building upon daily practice will ensure you stick with it over time while building up new skills along the way.

Trying to establish a mindful morning routine? Start small. Commit just five minutes of meditation per day until you become more comfortable with this practice, gradually increasing it over time. Additionally, setting reasonable goals may be useful and being kind to yourself when things don't go exactly according to plan may also help.

Implementing a gratitude practice can be as straightforward as simply recalling things for which you are grateful in life - this could include people like friends and family as well as places or experiences. A gratitude practice is also an effective tool for strengthening relationships by showing those around you how much they mean to you, which could lead to stronger bonds between yourself and them, leading to even more positive outcomes in your personal and professional lives.

Start your gratitude meditation by pausing and closing your eyes. Take several deep inhale-and-exhale breaths slowly, paying close attention to how they feel in both directions, then focus on one thing you are thankful for - whether that be something as small as an amazing sunrise, or as significant as a loving relationship. Take time to breathe this feeling of appreciation into your body through your heart, spreading outward into the world.


Practice gratitude can help individuals cultivate a more positive mindset in the morning. By acknowledging what is good in their lives and making an active effort to focus on things they are grateful for, we shift away from negative emotions or unpleasant sensations and become aware of things that bring joy - whether that means simply tasting a fresh strawberry or feeling its warmth on our skin; practicing gratitude helps individuals stay present while freeing us from worrying or ruminating over issues of the moment.

Studies have demonstrated that when people express their appreciation, they report higher levels of happiness than those who do not. Gratitude can also help build emotional resilience; by shifting perspective during life's challenges. To measure your level of gratitude take the GQ-6 which asks you to rate statements about different aspects of your life that you appreciate more - the higher your score indicates how grateful you are.

Gratefulness practices can have a tremendously positive effect on your well-being when combined with mindfulness practices. You could try practicing gratitude meditation, writing a gratitude list or journaling about all that's good in your life - or using an app designed specifically to facilitate mindfulness and gratitude practices. Make sure you find an environment that feels safe so you can find an opportunity for quiet contemplation - be it bed or yoga mat - each day.

Mindfulness and gratitude should be part of every aspect of life - from eating breakfast to brushing your teeth. For example, when sitting down to enjoy an oatmeal meal mindfully, take time to appreciate every bite, notice its color, flavor and texture, as well as be thankful for all the essential nutrients it brings your body. When done intentionally you'll notice its positive effect on both health and energy levels throughout your day! To help incorporate mindfulness and gratitude into daily activities we created the Mindful Morning Pad; an innovative journal pad which allows users to pause for self-reflection before setting intentions for the day or writing gratitude lists at regular intervals throughout each day.


Practice self-compassion as part of a mindful morning. Self-compassion helps us stop judging ourselves, offering kindness and support when we're struggling. According to one recent study, researchers discovered that those who practiced self-compassion had significantly fewer negative thoughts. One way of practicing it is recognizing when you judge yourself and taking note of how it makes you feel - then replacing that self-judgement with thoughts of compassion instead.

One way to practice gratitude is by listening to our Mindful Morning Shower Meditation while showering or simply closing your eyes and thinking of the things that bring you joy. Dedicating even just 10 minutes each day to focusing on these positive aspects can bring greater balance and well-being throughout your day.

Writing can also help foster self-compassion; just take note of any moments from your day that were difficult or made you feel less than optimal, then consider how you would respond if a friend were experiencing similar challenges or struggles - would they receive more compassionate treatment than yourself? By practicing self-compassion through writing in a journal and considering how kinder you'd treat someone else, it helps develop the same level of kindness towards yourself.

Self-compassion can also be achieved through showing kindness towards those around you. For instance, when stuck at work or in traffic and feeling annoyed about it all, consider sending love to those on the side of the road who may be having an even tougher morning than yourself as this will serve as a reminder that all life is interdependent and we all share this journey together.

Cultivating mindfulness and gratitude at the start of every morning can have profound effects on your life. But it's important to remember there's no single "right" way to start off your day - there's only what works for you, so take time to experiment and change things up if something doesn't click for you.


Practice connecting to the present moment to let go of worries for the future or past events, and focus on what's happening now - sound, scents, touches of clothes or sensations of breath.

Adopting these simple mindfulness activities into your morning routine will allow you to recognize the little moments that happen every day and foster a positive mindset. While each practice may work better for different individuals, feel free to experiment until you find what suits you best!

One mindfulness exercise you could try in the morning would be to sit up straight and slowly move your awareness down from your feet through ankles, calves, shins, knees, back of legs, front hips, torso, arms and onto your head. Take time with this process so that each part of the body you can sense can be appreciated fully.

Make Your Bed As a Mindfulness Practice By slowing down and concentrating on each step in the process of making your bed, it can become an opportunity for mindfulness practice. Instead of racing through, be patient as you turn down sheets, smooth out pillows, and place them where they belong - turning down sheets is especially effective!

Finally, one last mindfulness technique you should try incorporating into your morning is acknowledging and accepting how you are feeling. Acknowledging any emotions you're feeling will allow you to let them go more easily so you can move forward with life. Try playing "move and freeze": blindfold yourself then move freely around until someone shouts, "Freeze!" Then sit up straight with eyes closed while taking note of how your body is reacting - you might just be amazed how peaceful your morning becomes after doing these mindfulness activities!


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