Incorporating morning meditation into your daily routine helps regulate the nervous system, reduce stress, and boost focus. Even a few quiet minutes in the morning can refresh your mind, create balance, and set a positive tone for the rest of the day.

Why I Started Bedtime Meditation

Not long ago, I wrote about trying meditation and sutra chanting on nights when I couldn’t sleep.
I began simply because my mind was restless—I couldn’t stop the endless inner chatter. Even in bed, my thoughts kept circling around work, relationships, and tomorrow’s tasks.

That’s when I discovered the Gassho app, which offers audio recordings of Buddhist chants.
I thought, “If all I need to do is listen, maybe I can do this.”

For just 5 minutes before sleep, I let the sound of chanting guide me. After one week, the change wasn’t dramatic, but something inside me had clearly shifted.
And now, I’ve decided to challenge myself with morning meditation—using the quiet of the early morning to set the tone for the day.

The Benefits of Morning Meditation

 Morning meditation is a practice of refreshing both body and mind at the very start of the day.
By focusing on breath and sound in those silent early minutes, you can calm your thoughts, restore balance, and begin the day with a sense of ease.

At first, I started with bedtime meditation to deal with sleepless nights. But soon I felt the need to also “reset the beginning of my day,” and that’s when I turned to morning meditation.

The First 3 Days: Honestly Difficult

For the first three days, I kept wondering, “Will this really help me sleep?” Even when I tried to focus on the sound of the sutra, my mind wandered immediately: tomorrow’s schedule, unanswered messages, what’s left in the fridge.

Instead of blaming myself—“I can’t even focus”—I gently told myself, “It’s okay, just come back.” That shift in mindset slowly lightened my heart.

Imagining myself sitting in a temple, I simply returned to the sound. Just that alone created a sense of “inner space” within me.

From Day 4: Getting the Hang of It

Around the fourth day, I felt, “Maybe I’m starting to get the hang of this.” Of course, distractions still came up—it wasn’t perfect. But the time I could “surrender to the sound” began to stretch little by little.
I also noticed these changes:

• I seemed to fall asleep faster (sometimes without realizing it)
  
• There were brief but clear moments of calm
  
• The routine of listening to sutras gently told my mind, “It’s okay to rest now”

Next, I decided to try morning meditation

After experiencing how nighttime meditation helped me “close the day calmly,” I started to wonder about the other side: “What if I also set the tone for the morning?”

In those early morning moments, before hearing anyone’s words, I thought: if I spend even a few minutes focusing on my breath or listening to sound, maybe I could begin the day with more peace.

How to Practice Morning Meditation (5 Simple Steps)

Morning meditation can be as short as 1–5 minutes. Even beginners can continue easily by focusing on posture, breath, and sound.

1. Set your alarm 5 minutes earlier
   
2. Sit up gently in bed with your spine straight
   
3. Play the “Morning Service” audio on the Gassho app
   
4. When your mind wanders, return to the sound or your breath
   
5. End with gratitude for a calm start
   

That’s all it takes to stabilize your nervous system and begin the day in peace.

Tips to Make It a Habit

Even on busy mornings, it’s possible to keep the habit by setting “gentle rules.”

• Okay to do it while still in bed
  
• Okay to meditate for just 1 minute
  
• Reward yourself with “I did it today!”
  

Stanford University research shows that just one minute of mindful breathing can calm brain activity related to stress.
By creating your own “loose rules,” it becomes much easier to continue without pressure.

Creating “gentle rules” to keep going

During this challenge, I set a few simple rules for myself:

• On busy days, even 1 minute is enough.
  
• If I forget, I’ll just do a little once I remember.
  
• If I can say, “I did it today,” that’s a win!
  

By lowering the pressure, something shifted—I naturally felt, “Maybe I’ll do it again tomorrow.” It’s surprising how much easier it becomes to continue when you treat it lightly.

Is 1 minute really meaningful?

Yes. According to research from Stanford University, even a single minute of deep breathing can calm brain activity linked to stress. This effect was observed not only in children but also in adults in everyday settings.

Moreover, research by neuroscientist Dr. Andrew Huberman (Huberman Lab) found that just five minutes of a breathing practice called “cyclic sighing” was even more effective than mindfulness meditation for improving mood and reducing stress.

In other words, the “even one minute is okay” rule isn’t just about kindness to yourself—it has scientific evidence behind it.

One Minute vs. Five Minutes: What’s the Difference?

Meditation doesn’t need to be long to be effective.

• 1-minute meditation → helps you return to your center
  
• 5-minute meditation → helps prepare your mind and body to begin the day
  

Research supports this difference:

• Stanford University reported that 1 minute of breathing reduces stress-related brain activity.
  
• Dr. Andrew Huberman’s team (Huberman Lab) found that 5 minutes of cyclic sighing is even more effective than mindfulness meditation for mood stability and stress relief.
  

Short or long, both approaches bring meaningful benefits.

Small Changes I Noticed in One Week

After a week of morning meditation, I felt subtle but important changes:

• Less irritation during the morning rush
  
• My family said, “You seem calmer in the mornings lately.”
  
• A sense of extra space and balance before the day begins

Even a few minutes made me feel lighter, calmer, and more present. For me, morning meditation is about creating inner space before the day unfolds.

FAQs: Morning Meditation with Gassho

FAQ 1: How is the Gassho app different from others?

Gassho focuses on authentic Japanese chanting and simplicity, making it easier for beginners to relax. Unlike music- or nature-sound-based apps, it offers Buddhist sutra chanting, breathing practices, and guided audio.
Real Results: I personally noticed that nighttime use eased my anxiety and helped me fall asleep, while morning use gave me calm focus for the day. Other users reported, “Just listening helped me fall asleep naturally” and “Even a few minutes in the morning resets my mind.”
Takeaway: Gassho delivers a uniquely calming experience through voice and silence, not just background music.

FAQ 2: Should I start with bedtime or morning meditation?

 It’s easier to begin with bedtime meditation, then expand into morning practice. At night, the motivation (“I want to sleep”) makes it simple to start. Once familiar, adding morning meditation helps reset the day with energy and calmness.
Real Results: I started at night, which improved my sleep. Later, when I added morning meditation, my family noticed: “You seem happier in the morning lately.”
Takeaway: Begin at night, then expand to mornings for deeper overall benefits.

FAQ 3: How can I keep up morning meditation every day?

Set gentle rules so it feels easy, not forced. You can do it in bed, even for one minute. Simply mark it as a win: “I did it today!”
Real Results: Once I allowed myself the “1-minute rule,” I continued naturally for over a week. Stanford research also shows that a single minute of mindful breathing calms stress-related brain activity.
Takeaway: Loose rules make morning meditation a sustainable habit.

FAQ 4: Does it really work if I’m busy in the morning?

 Yes, even one minute resets your mood and focus. Short practice helps settle the mind and sharpen concentration for the day ahead.
Real Results: With just one minute of chanting before emails, I felt calmer and handled tasks more smoothly. Studies confirm that even brief meditation improves focus and stress response.
Takeaway: One quiet minute in the morning is enough to reset your day.

FAQ 5: Can beginners feel the effects right away?

 Yes, beginners can benefit simply by listening and focusing. No special skills or postures are needed—just return attention to sound or breath.
Real Results: When I started, I worried I might “do it wrong.” But simply following the Gassho audio made my mind lighter. Other new users also reported feeling calmer after only a few sessions.
Takeaway: Anyone can feel calmer from the very first try.

FAQ 6: How does morning meditation affect the nervous system?

 It balances the autonomic nervous system by calming stress responses. Focusing on sound and breath helps the body switch between sympathetic (active) and parasympathetic (relaxed) states more smoothly.
Real Results: With 5 minutes of morning meditation, I noticed slower heartbeat and steadier mood. Huberman Lab also confirmed breathing practices help stabilize the nervous system.
Takeaway: Morning meditation restores balance to your body’s stress system.

FAQ 7: Can morning meditation improve sleep at night?

 Yes, morning meditation sets a rhythm that supports better nighttime sleep. Starting the day calmly helps the body and mind wind down more smoothly at night.
Real Results: Studies (e.g., JAMA Internal Medicine) found meditation improved sleep quality, reduced insomnia, and eased fatigue—even months later. Personally, morning practice helped me fall asleep faster.
Takeaway: Morning calm carries over into deeper, more restful sleep.

FAQ 8: How long before I feel results?

 Many people notice small changes within a few days. It may begin with moments of calm or reduced irritation.
Real Results: By day four, I felt I was falling asleep more quickly. After a week, my family noticed my mood was brighter in the mornings.
Takeaway: Expect subtle but real changes within the first week.

FAQ 9: How should I use Gassho in the morning?

 Play the “Morning Service” audio and focus on breath and sound. Just listening for 1–5 minutes is enough.
Real Results: I listened to 5 minutes of chanting before commuting and felt lighter throughout the morning. Other users also reported smoother starts to their day.
Takeaway: Using Gassho in the morning creates calm within minutes.

FAQ 10: What if I can’t continue every day?

 It’s okay to miss days—focus on consistency, not perfection. Even if you skip, simply return the next day.
Real Results: I skipped once but resumed with just one minute the next day. That small restart kept me going for two weeks without stress.
Takeaway: Consistency matters more than perfection—just return gently.

Conclusion: Giving Yourself a Moment of Stillness

Meditation is not about perfection—it’s about giving yourself a quiet pause.
For me, bedtime meditation brings peace at the end of the day, while morning meditation sets the tone for the beginning.

Even just one minute can be a gift of silence to yourself. That small shift can ripple through your entire day, and even into your sleep at night.

To learn more, visit the official Gassho website.

Related Articles

• Can’t Sleep? Let Meditation Do the Work

 　A personal story of calming the mind through nighttime meditation. Recommended for anyone struggling with sleep.

• Start Your Day Calm with Wake-Up Meditation
  　How practicing morning meditation brought small but meaningful changes—and practical tips for keeping it up.
  
• How to calm a stressed kid? A one-minute video can help, according to Stanford researchers
  　An article summarizing Stanford University’s findings on the effectiveness of just one minute of breathing.
  
• Brief structured respiration practices enhance mood and reduce physiological arousal
  　Latest research from the Huberman Lab on breathing practices, providing scientific support for morning meditation.

• Official GASSHO Website

　Find official information and download the meditation app GASSHO here.

Team Gassho – Yuka