Slow Morning Routine: Guided Meditation and Self-Care Tips

Spoiler alert: I think I’m in love with Guided Meditation!

How we start our mornings sets the tone for the rest of our day. I often experience emotional fluctuations. Over time, I’ve discovered the importance of starting the day calmly. That’s why I’ve focused on a routine I call “slow mornings.”

In this article, I’ll share how my morning rituals bring tranquility and control to my process. If you want to avoid rushing into your mornings and instead create space for yourself by waking up a bit earlier, I hope this routine inspires you.

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First, let’s agree on something: whatever you’re dealing with, whoever you’re responsible for, and no matter how tough things get, YOU need to focus on yourself first. It starts with waking up early and dedicating 10 minutes to yourself—more if you can manage it. But you didn’t come into this world just to give endlessly and tirelessly of yourself. You’re here to live. Giving is a virtue, but finding balance and creating space for yourself is the key to living. And there’s one thing you need to realize: “If you’re not well, you can’t be good for anyone else.”

A cozy morning setup with a steaming cup of coffee, an open notebook, lit candles, and a soft, warm light filtering through curtains.
Start your day with calm and mindfulness—a cup of coffee, a notebook, and warm candlelight.

I work from home, I’m not tied to a company, but I do have my own routine and a few small businesses. So yes, I control my time. I decided to use this advantage to avoid spending my mornings rushing and being unproductive.

Over the next seven months, I’ll often talk about the chakra training I’ll be taking. The first step in the program is “self-massage,” which has merged perfectly with my previous habits to create something truly enjoyable. I want to emphasize that I’m sharing my experiences, not as a psychologist, but as someone who has walked this path and hopes to inspire you to shape your own journey.

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1. Night Preparation and the First Moments of Morning

I sleep with soothing music because, unfortunately, my downstairs neighbor is excessively noisy at all hours. To stay calm and avoid arguments, I started falling asleep to Spotify’s sleep albums.

In the mornings, I continue this music. The stillness and tranquility help me start my day without rushing. I accept the gentle tempo of the music without resistance. After all, I fell asleep with it, and now I wake up with it.

It’s a bit challenging, but I try not to look at phone messages first thing. Even if I do, I avoid diving into conversations immediately. My first goal is to create a space for myself before letting in the fast pace of the day.

2. Morning Massage: Awakening the Body

To prepare myself for the day, I do a light morning massage. This massage is gentle, starting at my feet and gradually moving up to my head. It stimulates blood circulation, calms me, and brings me into the present moment.

During the massage, I avoid making mental to-do lists. I simply focus on the sensation of my hands on my skin.

As someone with MS, this was initially more about monitoring because I used to feel numbness on my skin. It would scare me, honestly. However, with chakra training, I’ve started rediscovering myself. If I notice any unusual sensation on my skin, a comforting phrase automatically comes to mind: “Look, there’s no numbness. And even if there is, it’s not a problem—we’ll work through it because there’s no reason for it to be caused by MS.”

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A bohemian-style meditation corner featuring a round cushion on a patterned rug, surrounded by candles, plants, and a dreamcatcher.
Create a peaceful meditation space with cozy bohemian elements like macramé, candles, and plants.

3. Stretching Exercises: Strengthening the Body

Every morning, I continue with stretching exercises. I’ve created a set that suits me, and these movements strengthen me not only physically but also mentally. They help me stay upright and energetic throughout the day.

The exercises are simple and done while lying in bed. Even on my lowest emotional days, doing them has made me feel better, which is why I now look forward to them.

Of course, there are days when I feel lazy. On those days, I tell myself, “Okay, don’t do the full set, just do half.” And before I know it, I end up doubling the set. 🙂

4. Meditation: Coming into the Moment and Preparing for the Day

This is something I avoided for a long time. I first tried meditation with a close friend who has since passed away. It was like yoga. Later, when I realized I couldn’t pull myself out of emotional fluctuations, I discovered guided meditation through a Spotify podcast by my chakra trainer and decided to give it a try.

I didn’t expect it to help so much. On my own, my thoughts tend to wander. Guided meditation, however, allows me to surrender. Simple instructions like ‘Take a deep breath’ feel effortless—and effective. 🙂

Before sitting down to work or heading out, I always take 10 minutes for guided meditation. This practice prepares my mind and body for the day. Most importantly, I’ve learned that there’s no “wrong way” to meditate.

There are plenty of options on the podcast; you can choose the one that suits you best. There’s even a guide for sleep meditation, but I haven’t tried that yet.

A serene meditation scene featuring a person sitting on a cushion surrounded by candles and plants, with soft natural light streaming through sheer curtains.
Find inner calm in a tranquil meditation space surrounded by candles, greenery, and warm light.

Even if my mind wanders during meditation and I miss parts of the podcast, I can replay it without hesitation or simply continue from where I left off. You’re not accountable to anyone—not even yourself. You can just say, “Okay, I got distracted, let’s continue now.”

Guided meditation always relaxes me, no matter what state I’m in. One phrase I particularly love and use immediately is: “Feel where you’re sitting and let yourself sink into it.” The moment you say this, you stop resisting the chair or sofa you’re sitting on. It feels like melting into the furniture.

Especially during emotional fluctuations, meditation helps bring me back to the present and find my balance. That’s why, even if I feel like skipping it, I find myself putting on my headphones and starting the podcast. I hope this habit continues alongside my other routines.

5. Slowing Down and Recharging Throughout the Day

On particularly challenging days, I may need to repeat the morning massage and meditation later in the day. Emotional fluctuations can pull me into imaginary past or future scenarios, but I bring myself back by saying, “I am here now, and I am safe.” Thanks to meditation, I recover from these moments more quickly.

If you also want to spend your day calmly, consciously, and balanced, these meditation guide rituals can inspire you. Slowing down your mornings and creating space for yourself can help you build the rest of your day on stronger foundations.

And remember, when emotional fluctuations arise, you can always return to the present and calm yourself.

Because here and now, you are safe.

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