It’s not what you say to everyone else that determines your life; it’s what you whisper to yourself that has the greatest power.
The happiness of your life depends on the quality of your thoughts. The mind is indeed your battleground. It’s the place where the greatest conflict resides. It’s where half of the chaos you thought was real, never did happen. But if you allow these thoughts to dwell in your mind, they will succeed in robbing you of peace, joy, and ultimately your sanity. You will think yourself into a nervous breakdown, into bouts of depression, and into defeat.
There’s no escaping the fact that you are what you think – that you can’t change anything if you can’t change your thinking.
But are you ready for some really good news?
You CAN change your thinking.
And mornings are one of the simplest times for making this change gradually transpire in your life.
Each morning is enormously important. It’s the foundation from which the day is built. How you choose to spend your morning can be used to predict the kind of day you’re going to have.
So when you first wake up, be mindful and take a second to think about what a privilege it is to simply be alive and healthy. Breathe onto the bathroom mirror, just to see how amazing your breath looks. The moment you start acting like life is a blessing, I assure you it will start to feel like one. And when you start the day in a mindful state like this, it’s easier to focus effectively and step into the day on the right foot.
But, on many mornings, of course, this is far easier said than done.
So, to help you adjust your mindset first thing every morning, I offer you the 52 morning meditations below – one for each week of the year (note: you can start your year of morning meditations anytime you want). I choose one new meditation every Monday morning and sit quietly for three minutes, repeating it silently in my mind as if I were meditating. I also write it on a post-it note and stick it next to my work desk (where I can see it) for the duration of the week. This little ritual has helped reduce stress and chaos in my life by reminding me to keep things simple, peaceful and in perspective.
- Happiness doesn’t start with a relationship, a vacation, a job, or money. It starts with your thinking and what you tell yourself today.
- Give yourself the space to listen to your own voice – your own soul. Too many people listen to the noise of the world and get lost in the crowd.
- You’re not a failure because you can’t be all things to all people – you’re a human being.
- Oftentimes, you have to say no to good things to be able to say yes to the most important things. You can’t do it all. Breathe deep. And choose wisely.
- If you are passionate about something, pursue it a little bit each day, no matter what anyone else thinks. That’s how dreams are achieved.
- Again and again, remind yourself why. With a strong enough reason why, you will be able to do what’s required at any time and in any circumstance.
- You do NOT know exactly what the future will bring. So your best bet for living is to make the best and most positive use of the present.
- Sometimes you spend time waiting for the ideal path to appear. But it never does. Because paths are made by walking, not waiting.
- Don’t let not knowing how it will end keep you from beginning today. Uncertainty chases us out into the open where life’s true magic is waiting.
- Allow yourself to be a beginner. No one starts off being wise. Do the best you can until you know better. Once you know better, do better.
- As you struggle today, remember, it’s far better to be exhausted from lots of effort and learning, than to be tired of doing absolutely nothing.
- What might seem like a setback is often an opportunity for you to learn something new, and develop a more effective, more realistic strategy.
- The truth is, you need to spend some time crawling through the dark to fully appreciate what it is to stand in the sunlight.
- Your track record for getting through tough days is 100% so far.
- When you are lost in worry, it is easy to mistake your worries for reality, instead of recognizing that they are just thoughts.
- The problem is not the problem – the problem is the incredible amount of over-thinking and over-analyzing you’re doing with the problem.
- Many people make themselves unhappy simply by finding it impossible to accept life just as it is presenting itself right now.
- One of the most rewarding and important kinds of moments in life are the moments when you finally find the strength to let go of what can’t be changed.
- When you are no longer able to change a situation, you are challenged to change yourself. And that changes everything.
- Never force anything. Do your best, then let it be. If it’s meant to be, it will be. Don’t hold yourself down with things that are out of your control.
- You cannot control exactly what happens in life, but you can control how you respond to it all. In your response is your greatest power.
- Instead of getting angry, find the lesson. In place of envy, feel admiration. In place of worry, take action. In place of doubt, have faith.
- Don’t compare your progress with that of others. We all need our own time to travel our own distance. Focus on the step you are presently taking.
- Patience is a genuine expression of confidence, acceptance, serenity, and faith in your own ability. It’s a sign of strength. Practice it.
- In a culture that seeks instant results, we must learn the beauty of effort, patience, and perseverance. Be strong, present, and steadfast. Stick to your positive daily rituals. (Angel and I build positive daily rituals with our students in the “Goals and Growth” module of Getting Back to Happy.)
- Learn to trust the journey, even when you do not understand it. Sometimes what you never wanted or expected turns out to be what you need.
- Life doesn’t always give you the circumstances and people you want, it gives you the circumstances and people you need… to learn, to grow, and to fall in love.
- It’s not the strongest or the most intelligent people that survive and succeed in the long run, but those who can best manage change.
- The truth is that we all fail. The greater truth is that no single failure ever defines us. Confess. Apologize. Learn. Grow wiser. Press on.
- Nothing is permanent. When you understand this, you can do almost anything you wish because you’re not trying to desperately hold onto anything anymore.
- Sometimes you have to accept the fact that things will never go back to how they used to be, and that this ending is really another beginning.
- It’s your choice. To be positive and free, or to be imprisoned by your own negativity. To live in the past, or to be hopeful about the present.
- Positive thinking isn’t about expecting the best to happen every time – it’s about accepting what happens every time, and making the best of it.
- Just because a person smiles all the time, doesn’t mean their life is perfect. Their smile is a symbol of hope and strength. Smile back.
- People are much nicer when they’re happier, which says a lot about people who aren’t very nice to you. Wish them well, and be on your way.
- Maturity is learning to gracefully walk away from situations that threaten your peace of mind, self-respect, values, morals, or self worth.
- When people are rude to you, smile and choose not to react. Travel the high road. Keep your peace. Do so, and you take all their power away.
- The longer you remain peaceful, the stronger you become. Peace on the inside leads to real, meaningful progress on the outside.
- Be low-key sometimes. You don’t need to put everything on social media. You don’t need to tell everyone about every step you’re taking. Silently progress, and let your actions speak for themselves.
- Rise above the pettiness trying to draw you in. Focus on what matters. Where attention goes, energy flows. Where energy flows, things grow.
- Fight every battle, not because you hate what’s in front of you, but because you love what’s behind you—the people and things you stand for.
- Be careful not to dehumanize people you disagree with. In our self-righteousness, we can easily become the very things we dislike in others.
- Never regret being a good person, to the wrong people. Your behavior says everything about you, and their behavior says enough about them.
- Remind people that they matter. Remind them that someone loves them. And most importantly, don’t forget to remind yourself of this too.
- Whatever else may be going on, always remember that you have been blessed with today and the ability to live it as you choose.
- Being less reactive can transform your life. Sometimes you just need to relax and have faith that things will work out over time. Just be, and breathe.
- Stop rushing. Breathe. Be where you are. You’re where you’re supposed to be at this very moment. Every step and experience is necessary.
- Don’t jam your life with plans. Leave space. Sometimes great things happen unplanned and big regrets happen by not reaching exactly what was planned. (Angel and I discuss this in more detail in the “Happiness” chapter of 1,000 Little Things Happy, Successful People Do Differently.)
- Sometimes we get so caught up in trying to accomplish something big, that we fail to notice all the little things that give life its magic.
- Keep your eyes open for blessings in disguise. They are everywhere. And they are worth noticing, and appreciating.
- At times, you just have to appreciate exactly where you are. You’ve come a long way, and you’re still learning and growing. Be grateful for the lessons.
- RELAX. You are enough. You have enough. You do enough. Inhale. Exhale… let go, and just live right now in the moment.
Afterthoughts… On Making the Best of Your Day
There’s little doubt that the biggest and most complex obstacle you will ever have to overcome on any given day is your mind. If you can overcome that, you can overcome almost anything. And while the meditations above are a perfect start, there’s something else I want you to remember too – something we coach our course students through almost every single day…
No matter what’s happening, you can efficiently fight the battles of just one day. It’s only when you add the battles of those two abysmal eternities, yesterday and tomorrow, that life gets overwhelmingly complicated.
Realize that it’s not the experience of today that creates most of the chaos in your life, but the regret and resentment about something that happened yesterday or the fear and dread of what tomorrow might bring.
It’s necessary, therefore, to let yourself live just one day at a time – just today – just right here, right now.
Trust the timing of your life.
Focus on the present.
And just do the best you can.
Your turn…
If you’re feeling up to it, we would love to hear from YOU.
Which morning meditation mentioned above resonates the most with you right now, and why?
Anything else to share?
Leave a comment below and share your thoughts.
Also, if you haven’t done so already, be sure to sign-up for our free newsletter to receive new articles like this in your inbox each week.
Natalie Jennings says
Love these! And #19 really jumped out to me at the moment!
Although often a mental an emotional battle, whenever I’m down in the dumps and struggling to get back on track, I follow a very similar morning ritual to what you’ve described in the intro of this post: I focus on stopping my negativity and worrying, I get more mindful with my thinking, and then I just do the very best I can to make progress with he next step I need to take. Learning to think and respond more positively is one the the best skills I’ve picked up from your Getting to Happiness course and coaching (although there are others) – it’s honestly a ritual I now turn to every morning of my life, and it really has made an incredible difference in my life.
And of course, thank you for the pertinent reminders and morning meditations in this post, Marc and Angel. I will implement them into my morning ritual. I also love the way you ended the post too, about taking life just one day at a time. You’ve really given me some good perspective today.
Marc Chernoff says
Natalie, it’s great to hear that you continue to find value in the course, and in what we share publicly online. You’re made incredible progress, and we’re sincerely inspired by your journey.
JJ says
I totally agree with the premise of this article and the value of positive morning meditations and reflections. Mindset is everything!
Still, troubling thoughts and heartbreaking moments do arise that have the tendency to knock us down into the dumps. That’s why I subscribe to your blog’s email updates, and why I invested in your book too — to keep the right kinds of thoughts at the top of my mind, so I’m prepared when tough times strike. As an example, I’ve been reflecting on this quote from your book this week, because my worries have honestly been getting the best of me lately:
“Your worries will not drain tomorrow of its challenges, it will simply drain YOU of your strength today.”
And you better believe I’m going to be adding several of the meditations you’ve shared here into rotation for my reflection.
Thanks for keeping me in check! 🙂
Marc Chernoff says
Thank you for supporting our work, JJ. It’s great to hear that you’ve been able to use that quote from our book as a positive reflection tool. Keep the daily ritual going.
Leo says
M&A, your bi-weekly emails and blog posts never fail to calm my anxiety and move my life forward. I’m so happy I found your site and signed up for updates.
As for the mediations in this post, I will absolutely put them into practice, but I absolutely adore the first two mediations, and number 8! Those are speaking to me very deeply right now.
Thank you, as always.
Kate says
I already am feeling peaceful just by reading those basic everyday simple steps to being calm.
Pradeep Marwaha says
All the above are relevant to me, but the one that I need to remind myself of right now:
“Most of our anxiety is caused by our own mind, negative thinking and pessimistic reasoning.”
Patty says
I love when you write that we shouldn’t compare ourselves to others! Something I’ve struggled with, although I feel we can learn from other’s successes, I agree, we need to spend more time on what we need to do to be successful. It’s so freeing to know that!
Anjali says
I am currently tht phase of life where all things are falling apart..All friends or closed one who seemed to be my own are now became reasons to my grief and pain. People are punishing me as per their mindsets. Few are bearable and few are just. Still i have to deal with them because they are part of my journey .
Your article is giving me hope to stand up again .I am live because i don’t want to die crying .. Because i dont want to leave my kids .
Richard says
39 sticks out for me. Sometimes I feel if I don’t post on social media, my friends will think I’m just sitting around doing nothing. Stupid I know but that’s honestly how I feel sometimes! Another great post guys.
Roger says
What a great post. It’s such a powerful way to begin the day. It’s like flying to your destination with a pre-planned map to guide you instead of just jumping in and flying by the seat of your pants. This morning ritual helps you to guide your mind and prepare you for your best possible day. The phrase that resonated with me the most was your final comment “No matter what’s happening, you can efficiently fight the battles of just one day. It’s only when you add the battles of those two abysmal eternities, yesterday and tomorrow, that life gets overwhelmingly complicated.
Realize that it’s not the experience of today that creates most of the chaos in your life, but the regret and resentment about something that happened yesterday or the fear and dread of what tomorrow might bring.
It’s necessary, therefore, to let yourself live just one day at a time – just today – just right here, right now.
Trust the timing of your life.”
That puts it so well right there. When you can focus your mind and just stay in the present fully there is no way you can be dragged down into the past or into the future because all we really have is NOW, and that is the gift, the present. This is where life is to be lived.
Thanks for the beautiful reminders
Kristina Cassels brown says
you’re right -live in the present -but that’s hard because it’s just before the next moment when you might plan something or fear something and just after the last moment when you might regret something. I feel I have to regret something because it was so important and not to think about it makes it unimportant and myself therefore worthless and I have to plan because I have to feel there’s something better than just today or my life is worthless
Michelle says
I’ve just written all of these in my journal (albeit a shortened version of some). Thank you for meaningful points of reflection. Number 15 resonated – turning worry into reality.
Marc Chernoff says
That’s incredible. Love it! And you’re welcome.
Marylyn Bull says
Wow this is very deep, but something that i feel is going to help me. I feel down most of the time…my mind is my own worst enemy. I can associate with everything here. I have written out the first morning post-it note and put it on my bedroom sideboard.
Dharani Keshav says
#46 Being less reactive can transform your life .
Which is very much true .
Thanks for keeping me in check 🙂
Barbara says
Thank you for sharing these. Sometimes, we know that we already know these concepts, but we need to be reminded of them by someone outside our own heads. Number 8 resonates with me today.
Julie Deardorff says
Great write up, Marc. In regards to Number 39 (Be low-key sometimes):
I find myself conflicted lately on how much of my life to divulge on social media. I’ve said before in my own blogs that self preservation is pointless if you want to connect with the people who are meant to be part of your life. Sharing ourselves and what we’re going through opens doors, clarifies who we are, let’s others know they aren’t alone, and sets us free from caring what everyone else thinks.
While I do agree it’s important to let success make the noise, there’s also a difference between taking on the world by yourself, and allowing others to be part of your life/allowing ourselves to be helped and loved by others.
What are your thoughts on sharing from this mindset?
Marc Chernoff says
Julie, I agree that social media can be used as an accountability tool, if done so consciously. For example, you could initiate social accountability and motivation through Facebook, Instagram, etc. by declaring a small, daily habit change you’re making, and then ask someone to check in with you on a regular basis (preferably daily) to make sure you’re on track.
But social media can also be a massive distraction. So if you start broadcasting every little thing you’re doing — or just too much of it too often — it takes away from actually DOING the thing. 🙂
Filip Rychnavsky says
Nice suggestions. Taking breath and recognize the beauty of the world around.
Rosa R. says
There’s so much goodness jammed in this post. They are all amazing positive thinking reminders. Life is a true blessing.
I truly enjoy all of your emails and messages! Thank you!
Ankita says
Hi
I was on the search of a right mentor in my life but never met one. Now after reading your email newsletters and posts for six months, I guess you have become my online mentors unknowingly. Though we have never met, I know that I have someone in life who is caring and well-wishing about me. I am going through chaotic situations in life currently. Your words always remind me to keep kicking. Thanks a ton! Love you Marc and Angel.
Perla Milner says
Every single one!!! Thank u for helping me and so many others making each day count! My love and appreciation always!! ??
Elsabet says
For me # 24 is no.1 because always a person having patiency, is sucessful & its fruit is always sweet. Finally all meditations motivates me. Thankyou very much mark & angel have a good day please keep in touch i start by this week my #1 meditation.
Regards
Elsabet Gebru
Deano says
Lovely post again guys! On your point about patience – my Mrs and I are really struggling to help our kids with it. The best example I can use is that when we were kids, computer games would often take minutes to load. Now our kids get annoyed if an app on the iPad doesn’t load within a couple of seconds. We’re worried that certain types of technology aren’t helping with patience. It’s as if we demand things right away because it’s at our finger tips now and that’s what we’re used to. Do you agree?
Toye Jacob says
God has blessed us with these inspiring messages. Thank you.
sonali says
really inspiring meditations… 🙂
Val says
I was passionate about running, although not very good! I was really slow but you know what, I kept going and you know what, I’m now pretty quick! Love this post you two, keep up the great work! x
Kasey says
#1 and the after thought were meant just for me. Thank you
Ritesh says
Excellent tips. Right on spot. It is very important to have meditation exercises in morning to keep the chaos away. It is the best way to improve concentration for the rest of your day. Good read. Recommended!
Wendy says
I really like your articles and the quotes are precisely the right words I need to lift my worries and over thinking away.
You wrote beautifully and I’m very grateful for your blog.
Please keep up the good work!!
I am a huge fan.
Sarah says
#12 – I’ve always tried to believe when one door closes, another one opens but it’s so difficult sometimes! Another wonderful post guys, they always connect and inspire me, thanks.