Sometimes, life can feel like a rat race. We’re all chasing some goal or the other, running from one thing to the next and still trying to catch up. While doing so, we lose touch with the present moment, because we’re constantly focusing on the destination rather than enjoying the journey. Do you sometimes wish you had some extra time just to spend a few quiet moments of relaxation and introspection? Good news! You do not have to worry about making time, because all you need is 10 minutes for a quick meditation, which can set you up for the rest of the day! You can read about the different benefits that meditation can offer (Link Yoga Nidra vs Meditation blog).
Here, you can learn how to incorporate mindfulness and relaxation into your life while reducing stress and anxiety with this simple 10-minute meditation that you can do anywhere and at any time of day.
How to Do a 10-Minute Meditation?
The best thing about this meditation is that there are no rules, all you need to do is commit to doing 10 minutes of meditation in your day. If you are an early riser, you can do this as a morning meditation to prepare yourself for the day. You can also do this whenever you need a few moments of peace and quiet. If you are a beginner and haven’t meditated before, you can start with guided meditation for beginners, and level up your practice as you go along. Here’s how you can do a quick, 10-minute meditation.
Step 1: Find A Comfortable Place
Choose a place where you will not be disturbed for 10 minutes. You can do this in your favourite corner at home, or even outdoors in a park, if you want to feel more connected with nature. The best part about a quick meditation is that you can also do it in a train or in a bus, while travelling or going to work.
Step 2: Choose Your Favourite Guided Meditation
Following guided meditations is one of the simplest ways to go into a relaxed state. You can find a variety of guided meditations on SoulSensei. Choose one that you connect with and that is 10 minutes in length. Here are a few guided meditations we suggest you can get started with:
- Calming Guided Meditation: Relieve Anxiety In 10 Minutes
- Intermediate Guided Meditation To Elevate Your Practice
- Theta Meditation For Deep Relaxation
All guided meditations have the same aims and goals though they might achieve them differently, so don’t worry too much about which one you choose. Simply set yourself up and press play when you’re ready.
Step 3: Center and Ground Yourself
Start by taking a few deep breaths to relax yourself. Inhale for 4 counts, hold for 4 counts, and then slowly exhale. Once you’ve done this a few times and you feel ready, you can get into meditation.
Step 4: Follow the Guided Meditation
Our guided meditations will help you reach a state of calmness by taking you through each step. All you have to do is listen to the instructions of the instructor. Release any tension you may be holding on to. You can do this by focusing on your breathing or visualising the stress draining out of your body. Allow the voice of the instructor to guide you toward a calmer, more relaxed state. If you start feeling distracted, don’t worry. Simply take a moment and bring your attention back.
Step 5: Repeat Whenever You Feel Overwhelmed or Stressed
If you’ve been struggling to make time for self-care, this practice can help you become more consistent. You can easily make meditation a part of your life by doing this quick, guided meditation every single day. There are so many benefits of guided meditation such as more clarity, increased focus, reduced stress, better sleep, and even lower blood pressure.
The more consistent you are, the more mindful of the present you will become. The best part of a 10-minute meditation is that you can do it anywhere, at any time.
A quick meditation, when done consistently over a long period, can be really helpful for you. You will feel calmer and better equipped to deal with the stressors of everyday life. In the long run, it will help you rewire your mind to focus on the present, keeping anxiety at bay. Do this meditation whenever you want to restore your energy or simply want to feel better. You can do this as a morning meditation or just before going to sleep. What matters most is your intention and willingness. At SoulSensei, we offer a variety of meditations that you can use to create your own 10-minute meditation script. All you have to do is record it on your device and follow along!
Sources
- Scott, Elizabeth. “A Quick and Simple 5-Minute Meditation.” Verywell Mind, Verywell Mind, 22 Sept. 2022
- Selig, Meg. “12 Quick Mini-Meditations to Calm Your Mind and Body.” Psychology Today, Sussex Publishers.
