Cultivating Awareness: Meditation
Meditation: Cultivating Awareness in Your Morning Routine
Meditation is often portrayed as an esoteric practice, reserved only for monks or spiritual seekers. But in truth, it’s a remarkably practical tool that anyone can adopt—especially if the goal is to ground oneself, quiet mental chatter, and start the day with clarity and intention. Research underscores its benefits: from reducing stress and lowering blood pressure to rewiring the brain for higher resilience and positivity (Babikian, 2023). Yet perhaps its greatest advantage lies in building awareness—examining thoughts and feelings without judgment, then using that clarity as a springboard for change.
Why Small Steps Matter
Like adding “one bean at a time” in a jar, the key to sustainable progress is starting small. James Clear, in his book Atomic Habits, emphasizes how tiny, consistent actions accumulate over time. Rather than jump into hour-long sessions, try just two minutes or even 16 seconds. It may sound trivial, but setting the bar low avoids procrastination and lays a solid foundation. Each short meditation is one more “bean” that fortifies your new routine.
A Personal Story: From Burnout to Calm
Eight years ago, I was running a fledgling property-management startup, having moved to Canada from Eastern Europe. Newly separated, battling alcohol abuse, and working 16-hour days, I would lie awake at 3 a.m. with my mind spinning. Stressed, depressed, and on the brink, I took a coworker’s advice to try meditation using the InsightTimer app. There I discovered Davidji, who later became my mentor and introduced me to “beditate”—meditating right in bed. I began with just a few minutes of guided practice, and over time, those small sessions profoundly changed how I handled daily life. It wasn’t instantaneous, but consistency paid off. Eventually, I found a calm and clarity that had previously felt impossible.
The Basics of Morning Meditation
Below is a two-minute practice—simple enough to become a daily habit without overwhelming your schedule. Think of it as the first bean, building the foundation for more expansive sessions later.
- Find a Quiet Spot
Pick a peaceful space where you won’t be disturbed. It could be your bed, a living-room couch, or a soft chair. The setting doesn’t have to be perfect—just somewhere comfortable. - Get Comfortable
Whether you prefer to sit upright or lie down, comfort is essential. The easier it is physically, the more likely you’ll keep coming back. If you’re brand-new to meditation, eliminating barriers helps cement the habit. - Close Your Eyes and Breathe
Start with slow, deep breaths. Try box-breathing (16 seconds total):- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Pause for 4 counts
- Observe Your Thoughts
Expect your mind to wander; that’s normal. Each time a thought, worry, or memory arises, notice it as if it were a passing cloud, then gently bring attention back to your breath. This returning is the essence of meditation. - Finish Slowly
After two minutes or more, take a couple of deep breaths. Open your eyes, noticing any shift in mood or focus. Carry that feeling with you into your day.
The “Beditate” Approach
If even sitting upright feels daunting first thing in the morning, “beditation”—a term from Davidji—is your friend. Just slide up in bed, prop pillows behind your back, and begin. Worried about nodding off? If you’re alert enough to check your phone, you’re alert enough to do two minutes of mindful breathing. The idea is to remove friction so the routine sticks.
Going Deeper and Staying Consistent
Once you’re comfortable, extend sessions slowly. Apps like InsightTimer (which features guided meditations from various teachers, including Davidji, here is link for ANDROID and iPhone ) or Headspace can help you gradually progress—five minutes, ten minutes, and beyond. If possible, repeat the practice before bed. As Davidji says, “In the morning, you set the table; at night, you wash the dishes.” A brief evening session lets you unwind, release the day’s tension, and prepare for restful sleep.
During the day, if stress hits, lean on 16 seconds of box-breathing. You’ll be surprised how swiftly it reshapes your perspective. Meditation isn’t about achieving a particular state; it’s about noticing what’s going on in your mind—and by adding one “bean” at a time, slowly taking control over how you respond.
The Power of Starting Small
It’s easy to underestimate one or two minutes of quiet. But these micro-practices compound over time, much like a jar filled bean by bean. Studies show the average person generates around 6,000 thoughts a day—our minds wander 47% of the time, often ruminating on past regrets or future anxieties. In these moments of mental chatter, even a brief meditation can clear space for fresh insights and relief.
Ultimately, meditation builds self-awareness: recognizing automatic habits, pausing before reacting, and carrying a sense of calm into your day. By devoting just two minutes—and returning consistently—you forge the foundation for deeper awareness, greater ease, and ongoing personal growth.