breathing space

The Ten-Minute Meditation Practice We All Should Do Every Day

...even if it means waking up a few minutes earlier to do it. Here, how to meditate in ten minutes.

If starting a meditation practice is on your to-do list (and chances are it is, given all the buzz around the positive effects of the practice), knowing how to begin can be a little overwhelming. There is guided meditation, metta meditation, transcendental meditation, all of which are wonderful meditation paths to explore, but do you want to know which is the best path? The one you actually do. And if we all knew how to meditate in ten minutes, surely this could be one such do-able path.

We know, we know: Our day-to-day lives are so full of obligations and competing demands that meditation can seem like another something we have to try fit in our schedule, but, in reality, it is the opposite. Mediation can help you recalibrate and unwind from your constant busy-ness. It can help you find clarity over those niggling questions and provide grounding when you need it. It relaxes your mind and gives you the opportunity to reconnect with your inner-self. And, yes, a simple ten-minute meditation practice is enough to get you revitalized and full of energy. Here, how to meditate in ten minutes. 

Try to carve ten minutes out of your day, preferable at a time when your mind is clear, and you can tune into your body and become mindful of the things around you. (Mornings are usually good for this reason.)

Sit down calmly in a comfortable position.

Try to clear your mind and think of nothing else other than the sounds that you are hearing at that moment.

Focus on the sensations that you are feeling in your body, and the thoughts that are being produced as a result of them.

Let the thoughts come and go; watch them like clouds in the sky. The goal isn’t to shut your mind off, but to not attach to the thoughts that pass through. If you feel yourself getting distracted you can start by counting your breath: Inhale 1, exhale 1, inhale 2, exhale 2, and so on, until ten minutes is up.

This won’t be easy at first but as you continue to practice more, it will become second nature. And not only will you begin to feel better, but you will actually start to be better, too. Meditation is great for relieving stress and anxiety, yes, but it can also help relieve migraines, backaches and other chronic pain conditions, as well as help lower your risk of heart disease.

Any other tips or tricks on how to meditate in ten minutes? (Or interested in learning more? Here, the basics of meditation explained, and here, one woman’s experience as a first timer.)

 

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