Mondays can often feel like a rush. After the relaxation (or the bustle) of the weekend, we’re thrust back into work, routines, and responsibilities, often with little transition. Setting aside even a few minutes for a meditation practice on Monday morning, however, can bring a calm and grounding focus that shapes the tone for the entire week.

Preparing for a Monday Meditation

Choose a quiet, comfortable place to sit where you won’t be disturbed, even if it’s just for 5-10 minutes. A window with natural light, a cozy corner with cushions, or even a quiet outdoor space can make all the difference. If you have a meditation cushion, a blanket, or a Tibetan singing bowl to mark the beginning of your session, use it. Surrounding yourself with sounds or objects that bring peace can help you ease into the practice.

Focus of Today’s Meditation: Presence and Intention

Mondays are ideal for setting intentions and grounding ourselves in the present moment. Here is a gentle Monday meditation practice to begin your week:

1. Start with Deep Breathing: Begin by inhaling slowly through your nose, letting your belly expand. Exhale fully, releasing any tension in your shoulders, neck, and jaw. Try to focus solely on your breath, feeling the gentle rise and fall with each inhale and exhale.
2. Anchor Your Awareness: Feel the contact between your body and the surface you’re sitting on. Notice the warmth, texture, and support beneath you. Let this sensation ground you and anchor you in the present.
3. Set an Intention: With each inhale, think of a positive intention for the week—something that you would like to cultivate, whether it’s patience, kindness, or productivity. As you exhale, release any tension, doubt, or lingering stress.
4. Visualize Calm Flowing Through You: Imagine a calming light or energy flowing from the top of your head to the soles of your feet, dissolving tension, worry, and resistance. Allow this light to expand outward, filling your space and bringing a sense of peace.
5. End with Gratitude: Conclude your meditation by mentally listing three things you’re grateful for. Let this gratitude fill your heart and bring a gentle smile to your face.

Post-Meditation Reflection

After the meditation, take a moment to notice any shift in how you feel. Do you feel more centered? More optimistic? Even if there’s just a subtle change, acknowledge it and carry it with you into your day. This shift in perspective, no matter how small, has the power to influence your thoughts, actions, and interactions throughout the week.

Enhancing Your Monday Meditation

If you have Tibetan singing bowls or any calming music, consider incorporating them into your meditation. A simple bell tone or a slow ambient piece can deepen the sense of peace and focus, especially when paired with the natural rhythm of your breath. You might also light a candle or burn some incense to help mark the occasion and signal to yourself that this is a sacred time.

By starting your Monday with a short meditation, you’re giving yourself the gift of intention and calm—a gentle reminder that, no matter how busy the week gets, you can return to this center whenever you need to.

Here is an offering for some calming music to meditate to.

https://thirdeyesound.bandcamp.com/album/samadhi

Mindful Movement in Boulder: Redefining Health and Wellness for a Balanced Life

https://www.facebook.com/thirdeyesounds

Shane Williams

Shane Williams has been immersed in meditation and yoga for over 30 years and has spent the last 25 years creating calming meditation music under the name Third Eye Sound. Shane’s approach to music production blends Tibetan singing bowls, percussion, and electronic elements, all deeply influenced by Nepali culture and heritage. Through these compositions, Shane brings the beauty and depth of Nepali traditions to a wider audience, connecting listeners to the rich sounds and spirit of Nepal.