Maximize your morning by squeezing in a few moments of meditation. The health benefits of meditation are numerous and so are the health benefits of coffee – but there never seems to be enough time for both in the morning, and most of us choose coffee over introspection. But what if you could have it all?
By combining your meditation with your morning cup, you can save time AND get the added health benefits of internal mindfulness and stillness. Even as little as 10 minutes of meditation a day can reduce anxiety, insomnia, stress, and chronic pain. Whether you’re brewing or buying, here’s a few tips for getting started:
- If you’re brewing your coffee at home, tune into the ritual. Pay careful attention to each step, blocking out other thoughts.
- While your French press is steeping or your drip machine is dripping, make the most of the brewing minutes. Close your eyes and take deep breaths all the way down into your stomach. Focus on the feeling of air passing in and out of your nostrils.
- If you grab your coffee from a shop every morning, your meditation can start the minute you walk in the door. Breathe deeply while you wait in line. When you order your drink, be mindful of the interaction and cultivate gratitude for human connection.
Now that everyone has their coffee…
- Once you get the cup in your hands, start to notice the physical sensations that come along with drinking coffee. Notice the warmth (or cold, if you’re going iced this morning) on your hands, the smell wafting upwards towards your nose, the deep, beautiful color of fresh-brewed coffee.
- Find a place to sit. If you’re on your way to work, find a park or bench on the way. Noisy spots are fine – the goal of meditation is to cultivate internal stillness, so the more your environment challenges you, the better you’ll get at it.
- Sit up straight. Tilt your pelvis forward so your sit bones rest squarely on your seat. Consciously scan your spine, making sure each vertebrae is line, all the way up to the crown of your head. Let your shoulders roll down and back, opening up your chest and helping you breathe deeper.
- While you sip your coffee, notice not just the taste, but the feel on your mouth and tongue.
You will get distracted, and that’s okay. Each time, just direct your attention back to the physical sensations you’re experiencing. Over time, meditation will become more automatic and you’ll drop into a place of mental stillness in other routine activities – doing dishes, vacuuming, and showering are other great opportunities to meditate.