Morning Meditation To Manage Diabetes

If you are one of the millions of individuals living with diabetes, you know that managing this condition is challenging, confusing and frustrating. 

Did you know that it doesn’t have to be?

As a diabetes dietitian, I have witnessed firsthand the transformative impact of taking a whole health approach for blood sugar balance.

Diabetes management goes beyond diet, it is the combination of nutrition, movement, quality sleep and stress management that is key to success. 

Today, I want to focus on one of the best (and my favorite ways) to tackle stress management. Meditation first thing in the morning!

In this blog, you will learn about meditation benefits, ways to practice, how to get started and so much more.

Keep reading to wave goodbye to stress and hello to success! 

What is Meditation?

Meditation is a practice that involves training the mind to focus and redirect thoughts and emotions. 

It is rooted in ancient traditions and has evolved into various forms and techniques over the years, but its core purpose remains consistent - to cultivate mindfulness and presence. 

By practicing meditation on a regular basis, you can reduce stress levels, lower cortisol levels and ultimately improve blood sugar control. 

Does Morning Meditation Work?

Absolutely! Numerous studies have shown that adding meditation to your daily routine can significantly reduce stress levels and improve diabetes management. 

One study specifically showed that individuals that practiced meditation daily for 21 days saw a reduction in cortisol levels. 

Additionally, it fosters a positive mindset, encourages healthier lifestyle choices such as making balanced dietary decisions and adhering to an exercise routine throughout the day. 

Benefits of Meditation 

Meditation offers a wide range of benefits for both physical and mental health. Some include:

Stress Reduction 

In my recent blog, 10 Foods to Lower Cortisol, I dive into the relationship between nutrients, stress and cortisol levels. 

It is known that if we can control our stress levels then we can keep our cortisol levels in a healthy range. Down the road this can promote improved insulin resistance. 

Meditation is one way we can allow our bodies to destress, lower cortisol levels and learn how to put our mind into a state of relaxation. 

Improved Focus 

Regular meditation can enhance attention span and cognitive function. As you engage in meditation practices, you have the opportunity to let go of racing thoughts and bring a focus back to specific tasks. 

You can train your brain to stay present and attentive even when distractions arise. If you are looking to reduce mind-wandering and increase the capacity to pay attention for longer periods then meditation is for you! 

Enhanced Sleep Quality 

Meditation can calm the mind and allow you to be present in the moment because it triggers the body’s relaxation response. 

You may find that moving your meditation practice to before bedtime can help you establish a soothing pre-sleep routine and signal the body to prepare for sleep. You can also opt to practice mediation both in the morning and evening!

Increased Self Awareness

Meditation cultivates a heightened sense of self-awareness. This is likely not the first (or last) time you will hear me stress the importance of self-awareness. 

Using meditation as a tool for increasing self awareness allows you to focus on your thoughts and emotions without judgment. During practice you can quiet the mind, detach from distractions and dive deep into your inner thoughts. 

This specific process of self-reflection allows you to gain insight into your thought patterns, habits and reactions so you can have a clearer understanding of limiting beliefs or motivations. 

Greater Resilience 

Now, I think we can agree that no matter how many times you meditate, you are likely to still experience life challenges. However, by practicing meditation, you can create a greater resilience to bounce back when these challenges come your way. 

You will develop a heightened sense of awareness and emotional regulation. This can allow you to acknowledge and process difficult emotions without the feelings of overwhelm or frustration. 

Meditation also fosters a positive and compassionate mindset that allows you to shift your mindset to view setbacks as opportunities to learn and grow. 

Ways to Practice Morning Meditation 

There are a variety of ways to practice meditation. There may even be a trial-and-error period when you try one way then pivot to another that better fits your lifestyle. 

Here are some effective ways to practice meditation: 

• Engage in deep breathing by finding a quiet and comfortable space to take a few deep breaths and refocus.

• Practice mindfulness meditation

• Practice gratitude meditation

• Set intentions each morning to visualize how you want to navigate tasks and responsibilities with mindfulness and presence. 

• Try Guided Meditations with virtual resources like meditation apps or free videos on YouTube.

Regardless of what direction you take, start slowly by beginning with shorter sessions and gradually increase the duration as you become more comfortable.

Also, give yourself grace and understand that meditation is a skill that you develop over time. Be patient as you embrace the process and improve with practice. 

The Best Guided Meditations 

In my experience, guided meditations are extremely helpful when first getting started.

Start your day with peace and mindfulness by trying these morning meditations. From 5 to 15 minutes, you can pick the length of practice that best fits your schedule. 

These guided meditations will set a positive tone for the day. Just click the links and let your journey to a more mindful morning begin!

• 5 Minute Guided Morning Meditation for Positive Energy

• Guided Morning Meditation | 10 Minutes To Start Each Day Perfectly

• Guided Morning Meditation | 15 Minutes For Inner Peace & A Guaranteed Perfect Day

• 10 Minute Morning Meditation - You'll Have the Most Incredible Day

• Best Morning Meditation | 15 Minutes To A Perfect Day

Tips for Incorporating Meditation in the Morning

Now that we know that morning meditation works, the benefits, and the different ways meditation might look for you, let’s chat about how to incorporate the practice into a daily routine. 

To make it a seamless part of your morning, take these 5 steps:

1. Set a Consistent Time by choosing a specific time each day that works for your schedule. We have focused on morning meditation in this blog but you can take advantage of the benefits in the evening too. 

2. Find a Comfortable Space that is quiet and free of distractions. This can be in your home, car, workplace or a yoga studio. 

3. Start Small by beginning with short sessions, even just 5 minutes a day. You can gradually increase the duration as you feel comfortable. 

4. Pick a Meditation Method and know that there is not a right or wrong way to practice. For example, you may find that guided meditation is best on Mondays and engaging in deep breathing is more helpful after a stressful event. 

5. Stay Flexible by acknowledging that meditation is a journey, and the benefits may not be apparent right away. Be patient and celebrate the small victories with each practice. 

Blood Sugars Made Simple

In this fast-paced world, carving out moments for self-care can feel like a distant dream.

However, dedicating a few minutes each morning to meditation could create a ripple effect of positive changes in your life. 

“It is often the small steps, not the giant leaps that bring about the most lasting change”. 

This quote by Queen Elizabeth II shows that every step makes a difference. These are words that I encourage my clients to remember as they move along their journey. 

You’ll find each of my nutrition programs are built with a whole health approach so you can break the pattern of unsuccessful attempts in managing diabetes. 

Learn which program is the best for you by booking a clarity call today!