Meditation For Waking Up Tired

There are many meditations for getting deep sleep or for dealing with insomnia, but few to none help you when you wake up in the morning still tired. Whether this was a one-time thing from staying up too late or waking up for a crying baby, or this is an ongoing issue of chronic fatigue and non-restorative sleep, this short track is meant to calm the nerves and help you get out of bed and start your day, the best you can, and can become part of your morning ritual.

Transcript

Welcome to the waking up tired meditation.

This is non-yogi Alex.

This meditation is for those of us who wake up with fatigue,

Perhaps as though we haven't slept at all,

Whether we did or didn't.

This is not a meditation to help you go back to sleep,

Nor will it have you clasp your hands at your chakra for energy.

No,

You've woken up still feeling tired and right now you just need to get your day off to the best start you can.

Let's begin.

Take a position that you find comfortable,

Whether it's lying down,

Sitting up,

Or even taking a walk.

First,

Let's focus on the belly.

Why?

Because diaphragmatic breathing can help us de-stress,

Whether it's through your nose or mouth.

Take a deep breath in and let it out.

Notice how your belly slowly rises as you breathe in and goes back down as you breathe out.

Continue with your breathing,

Again not worrying about whether it's through your mouth or nose,

Or how long your exhale or inhale lasts.

It's important to remember that your body may not feel its best right now,

But it is working.

You are breathing.

You are going to get through the day.

You are going to be okay,

But it's beyond frustrating.

You've woken up tired.

You can't go back to sleep,

Either because you have things to do or because your body won't let you.

It may cause you anxiety or even depression.

Maybe you know what's causing the fatigue,

But it's very possible you're one of the many who can't figure it out.

Maybe you've tried a million different things for it,

Or maybe you haven't.

Either way,

Your only choice is to face the day,

Just doing the best you can under the circumstances.

Continue focusing on the belly and the breath,

Slow,

Deep,

And steady.

As you continue,

It's time to acknowledge the stress you're feeling.

We're not going to play detective,

But we can't just bury our emotions.

We'll allow ourselves 20 seconds,

Not yet,

To focus on the anxiety or stress you might be feeling from waking up tired.

During this time,

Maybe you'll silently ask,

Why am I so tired?

If you don't know,

Is there anything even small that might improve it?

Or maybe you've tried seemingly everything.

Then you might ask yourself,

Okay,

If these are the cards I've been dealt,

How do I still make the most of my day?

Maybe you don't have answers to all these questions,

Or any of them,

But we do need to acknowledge those fears.

Our 20 seconds of worry time begins now.

Well done.

You've allowed yourself to recognize some of those anxious feelings.

Acknowledging the why and the how is useful,

But dwelling on them is not going to help you get past the stress of how you're feeling in this moment.

Continue to focus on the breath,

Slow and through the belly.

In a moment,

Not yet,

We'll think about the day ahead.

I know it might be overwhelming to think about going through the whole day feeling like this,

But let's think about something good you're looking forward to today.

Maybe it's seeing a friend or a loved one.

Maybe it's a project you'll at least occupy your mind with.

Maybe it's something you're going to eat,

A book you're going to read,

Or a TV show you'll watch.

Now,

If you absolutely can't find something good to look forward to,

That's okay.

Try and think what you'd like to do today besides going back to sleep.

That could make you feel even the slightest bit better.

We'll take another 20 seconds or so to think about a possible good moment in the day ahead.

Well done.

Finally,

Let's talk about hope.

Maybe you've been dealing with the stress of waking up tired for so long that it's hard to remain hopeful.

But remember,

Not only do new discoveries appear in the medical world all the time,

But our bodies can heal.

Miracles,

Whether you lean toward the spiritual or the scientific,

Do happen.

If that sounds too hard to believe,

Maybe just think about a small improvement that could occur.

Don't give up.

There is always hope.

As we approach the end of today's practice,

Let's take another deep inhale as your belly rises.

Exhale as your belly falls.

Do it again on your own as you allow the clean,

Fresh air to come into your lungs.

No matter how crummy you're feeling right this second,

Do your best to welcome the day.

There will be moments that are better than this moment.

You will achieve moments of calm and less fatigue,

If even just a tiny bit less.

You've taken time to worry about it,

So now it's time to let go of that stress with each exhale the best that you can.

You recognize that the fatigue and the anxiety may not have disappeared,

But you have the strength to conquer the day.

And as we end our meditation,

We leave with just one goal to simply take that first step from wherever you are and begin the absolute best day you know.

Reviews

Great way to move into you day when you've not woken up with the most energy. It's honest & approachable.

Perfect for me today thank you, your right there are zero meditations on waking up tired, this is the first ive come across ❤️🙏

I appreciate this so much! Not trying to fix anything, just realistic suggestions. Thank you 🙌

My takeaway: Feeling crumby and in agreement with not needing chakra babble, nice to hear I'm not alone. Look forward to one thing in the day and proceed as best I can. I am looking forward to stepping outside when the sun is out. :) KEY: 5*Insightful 4*Interesting 3*Okay 2*Not For Me 1*Irritating

Wish I discovered this sooner when my fatigue was worse! It’s just what I needed today and I will return to this whenever I wake up tired.

A great meditation coming off a poor night of sleep. Thank you!!

Thanks for helping me see that I can find something good to focus on for my day and I don’t have to continue being grumpy ☺️

This is great. Real down to earth. Acknowledges those of us who don’t regularly sleep well and wake up feeling buoyant. Loved that.

Thank you 🙏🏼just what I needed this morning 💫a soft voice with kind words to remember that… I can make my day better 🌼

Thi is a great meditation - I do wake up having felt I’ve not slept and this helps to put a new perspective on my attitude to that.

I’ve been searching for this for so long! Thank you!

I loved the humor in this meditation and the message to just do my best even though right now I may not feel my best. Thanks!

I found the teacher’s voice warm and the background music pleasant. I really appreciated what felt like acknowledging how I am feeling and offering suggestions and support on how to navigate this day. Thank you for offering this.

Nicely done ✅; I just went to bed too late so there is a solution—-but this helped today—thank you 🙏🏼

After a crummy night sleep once again your meditation I believe found me! Your soothing voice to have hope was much you needed. I believe in a gut brain connection and with some gut issues and stress going on I will awake in the middle of the night struggling to find sleep again. It is those mornings where I wonder how will I ever get through this day? You answered my question today… The answer is hope… To have hope. I truly hope that you consider doing more of these meditations, and also personally, would love to hear your story as sharing your story of perhaps weak up tired, will help others understand the struggles that we all go through.Many blessings to you and thank you.

SO helpful! Your voice and words are comforting, and you project empathy as you offer that calming style of breathing. I love that you give time to acknowledge the challenges we all carry and then help us to set them aside as we move forward into the day. “Doing the best we can” is all we can do, and it’s a reminder that the day ahead is still an opportunity to be productive even when we may not feel as energized as we’d like. Many thanks!

Love the no-nonsense but still kind tone of this meditation!

Much needed. Appreciated the dedicated time to not only worry but also to identify something to look forward to. Thank you!🙏🏼

I really enjoyed this very real meditation. Not sugar coated, just real guiding with some room to feel but not dwell. Thank you!

This is ideal - I often wake and wonder if I’m going to make it through the day, given my levels of MS Fatigue. Thank you.