3 Meditational Techniques In The Morning That Help Relieve Stress

Illustration of meditation. (Pexels)

JAKARTA - Meditation is one of the activities that can be done to help overcome stress. One of the good times to do meditation is the morning.

By doing meditation in the morning can relieve stress in everyday life in the midst of a fast life. Meditation can increase overall calm and welfare.

"Adding morning meditation in routines can be a natural deterrent to stress, foster calm, and improve overall welfare," said Director of The Yoga Institute, Dr. Hansaji Yogendra, quoted from the Hindustan Times, on Wednesday, October 8, 2025.

There are several meditation techniques in the morning that help relieve the stress that hit, as follows.

1. Gratitude meditation

Before starting your daily activities, sit in a quiet place and think about things you can be grateful for, from small things such as fresh air to moments with your family. This is a gratification meditation technique, which helps build a positive mindset and makes yourself more prepared to face pressure.

"Greetful changes the way we view life, makes the mind lighter and more resilient to face challenges," added Yogendra.

2. Body scan meditation

Another good morning meditation technique to relieve stress is body scan meditation. To do this, try to lie down comfortably, then divert attention to your body, from leg to head.

Feel which part feels tense, then release it slowly with every breath. This meditation is effective for calming the nervous system, easing physical fatigue, and helping for higher quality sleep.

"When we realize our bodies, we actually train our minds to be more aware of what they are feeling," he continued.

3. Loving-kindness meditation

This meditation focuses on fostering love and empathy. To do so, start by sending yourself the energy of love by saying it in the day.

Yogendra said that this exercise could improve the quality of social relations and reduce interpersonal stress.

"We train love, we create a warmer and more peaceful inner space," concluded Yogendra.