5 morning meditations for countering burnout

Written by: Deepa Reviewed by: Dr. Swati Mishra 13 June 2025

[{"selector":"#anim-7478be47-1310-425d-a287-603990866fab","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-873c2391-fab7-45d6-8ae7-b21f66e9a359","keyframes":{"transform":["translate3d(0px, 173.43985%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Physically tired & mentally drained? Morning meditation can be a powerful way to clear your mind, reduce stress, & prevent burnout. Photo Credit: Shutterstock

[{"selector":"#anim-a67316dd-68f1-4a86-a2a7-fc17434ef319","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a3132709-747d-42fe-b4e2-15b3b90843c7","keyframes":{"transform":["translate3d(0px, 323.91959%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Here are 5 easy practices for you to try. Photo Credit: Shutterstock

Deep Breathing Meditation

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Gratitude Meditation

[{"selector":"#anim-50d15812-c6d7-48d0-a7b0-6eadb19c008b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-411b24e0-efa9-48cd-9124-9e81d3ce7997","keyframes":{"transform":["translate3d(0px, 123.7642%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9a6b24b7-6f66-4966-805f-b38a829503ac","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bebdca85-9d39-4073-b0ba-0e9e0c31712a","keyframes":{"transform":["translate3d(0px, 920.06218%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Think of 3 things that you feel grateful for. Be in that thought and feel the feelings associated with being grateful. Practicing gratitude allows your mind to shift from thinking from a place of lack to abundance which is key in preventing burnout. Photo Credit: Shutterstock

Body Scan Meditation

[{"selector":"#anim-6fbe6848-69da-4e06-ac4d-5b7a5b7c8d00","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d2c4a4a4-bbfc-4408-8999-9d676c148fc2","keyframes":{"transform":["translate3d(0px, 112.30454%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-10c3eaee-b038-4557-9399-715c61e6d4b4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ed585133-6ab1-446d-81df-b5f033193b7b","keyframes":{"transform":["translate3d(0px, 914.50653%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Create a scan of your body in your mind starting from your head going to the toes and notice anywhere that you find tension but do not judge the tension. This exercise improves body awareness and allows you to identify early warning signs of stress or fatigue. Photo Credit: Shutterstock

Affirmation Meditation

[{"selector":"#anim-4bc019fc-13af-4b43-a5ff-4c96b40bbb07","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-16eed771-a065-4a6f-9186-da3a0172b9fc","keyframes":{"transform":["translate3d(0px, 116.00824%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b4680e32-1b85-4f05-bf83-7032a79a35c5","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2fe59184-d77c-4a06-9662-1a281368ed84","keyframes":{"transform":["translate3d(0px, 942.28444%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Think and repeat affirmations such as "I am calm", "I am enough", "I am in charge of my time". Affirmations can help you reprogram an unwanted negative thought pattern that serves as a block to your ability to feel control and confidence in your day. Photo Credit: Shutterstock

Nature Visualization

[{"selector":"#anim-ae5ee63c-7cf1-405b-841c-6bc855b17c2a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9dbd460d-acda-4adf-a641-b0ab027e10d4","keyframes":{"transform":["translate3d(0px, 137.18953%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-09d7821d-6a22-42cb-8d0b-2dc9599fd520","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0545b617-2051-40c1-b767-e5613e608b45","keyframes":{"transform":["translate3d(0px, 747.83992%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Imagine walking through a quiet forest or sitting at a still lake. This type of guided imagery clears your mind and settles openness and rejuvenation. Photo Credit: Shutterstock

Final Takeaway

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If you found this helpful,

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