10-Minute Meditation Guide: Anywhere, Anytime
You Need Ten Minutes of Meditation:
When you think of meditation, you might think of chanting in the lotus position, listening to chimes, connecting with your third eye, or various other cliches associated with this practice.In reality, all you need to meditate is yourself.
Meditation can take a lot of different forms, but in this guide to meditation, we’re going to talk about the kind of practice that allows you to re-connect with yourself mentally, emotionally and physically. This kind of meditation helps us to relax, calms stress and anxiety, and gives us a few moments of much-needed peace. You don’t need any fancy equipment, and you don’t even need a quiet environment (although that will help); it’s the perfect way to recharge during a busy day.
1. Set a timer
Meditation and clock-watching don’t exactly go hand-in-hand, so set a timer on your phone or computer. Ideally, you’ll be setting it for ten minutes—enough time to take a break without being missed—but the exact length of time is up to you. It doesn’t matter if you meditate for 30 seconds or 10 minutes: just choose a time that feels right.
2. Ground yourself
This exercise is most effective when you can either sit or lie down to replenish your energy. It doesn’t matter where you choose to do this, as long as the location is comfortable enough for your ten-minute meditation. If you choose to sit, you can either place yourself on the ground cross-legged, or sit on a chair with your feet firmly rooted and in contact with the ground.
3. Check your posture
Slouching isn’t known for it’s revitalising properties, so take a moment to check your posture before you begin. If you’re sitting, try to keep your back as straight as possible, without tensing up. Make sure your shoulders, neck and jaw are relaxed, and do a quick mental scan over the rest of your body to check for any pockets of tension.
4. Decide on the eyes
While meditating, you can keep your eyes closed or open. If you have a private space, you might prefer to close them; if you’re sitting in the middle of a busy office, however, you might prefer to keep them open. When meditating with your eyes open, find one point about three feet in front of you and focus on that throughout the meditation (you can also stare at a single point on the base of your computer if this helps you meditate unnoticed at work). Whether you choose eyes closed or open, stick with that method throughout the meditation.
5. Focus on the breath
Start your timer and bring your focus on your breathing. Don’t try to change your breathing or adopt any pattern that feels unnatural (you’re going to be doing this for up to ten minutes so your breath needs to be sustainable). Simply notice how your breathing feels right now: is it particularly shallow or uneven? Can you find a way to breathe deeply and regularly that feels natural?
6. Notice your attention
Your biggest block to your five-minute meditation will be yourself—or, more specifically, your mind. Once you start focusing on your breath, your mind will sense a gap in your thoughts, and will try to plug it as quickly as possible with more thoughts. If you notice yourself getting caught up in a train of thought, simply bring your attention back to your breath. It doesn’t matter how many times this happens (and it will get easier with practice); each time you notice yourself running away with thoughts and stories, simply return to the breath and focus on each inhale and exhale until your timer goes off.
no complicated visualisations, no chanting, simply a chance to connect with yourself. Set a time, find a place, check your posture, focus on your breath, and enjoy five well-deserved minutes to yourself.
Meditaion Benefits :
For most of us, our bodies think that we’re running away from a tiger all day long. The constant challenges and pressures we face in the day-to-day can really do a number on our health.
But in as little as 10 minutes, a daily meditation practice can counteract that stress and bring you many powerful benefits. This is one of the tools that I prescribe to many of my patients. It’s incredibly effective, and it’s free.
Meditation helps alleviate:
Meditation is a wonderful way to reduce stress. Not only does the practice of meditating gives you some much-needed “down time” to rest physically, mentally, and emotionally, but it also directly impacts your entire nervous system by reducing your body’s production of stress-related chemicals such as cortisol. Meditation decreases oxygen consumption, heart rate, respiratory rate, and blood pressure, and increases the intensity of alpha, theta, and delta brain waves, which increase the relaxation response.
There is a significant body of research work demonstrating that meditation can reduce chronic pain. Suffering from backache, chronic migraine and tension headaches were able to decrease their pain medication and some patients were even able stop their pain medication with a consistent meditation practice.
Meditation decreased anxiety and increased hope in its participants. A separate study showed that cancer patients who practiced meditation for as little as seven weeks were significantly less depressed and anxious than their counterparts who did not meditate.
4. Cardiovascular disease
A study in the Archives of Internal Medicine followed patients with coronary heart disease who instituted a meditation practice for 16 weeks. Patients’ blood pressure and heart rate variability improved compared to a control group. In another study, researchers studying the effect of meditation on atherosclerosis reported that those who had practiced meditation for six to nine months had an 11% decrease in the risk of heart attack and up to a 15% decrease in the risk of stroke.
Patients with primary chronic insomnia who followed a three-month meditation program at home significantly improved their ability to fall asleep and stay asleep.
So what are you waiting for? Start your day with a 10-minute meditation practice, or schedule it into your day. It’s powerful, effective and free!