10-Minute Meditation for Beginners: A Simple Daily Routine
10-Minute Meditation for Beginners: A Simple Daily Routine
Life seems to be rushing on for nearly all of us today! Whether it is the pressure of work, responsibilities at home, or the constant alert of notifications on our mobile phones, our mind hardly gets any time to get some rest. There's a lot of people that they want a peace but they're not sure where to find. This is where Meditation can be useful. If you're thinking I'm only going to talk about meditating for the monk who sits on the mountain top, here's one thing; it's actually one of the easiest things to do. There is no need for costly classes, fancy attire or a lot of free time. It can make a difference after just 10 minutes per day. I can still remember my first meditation. After a time of silence for 120s I began to think of overdue bills, WhatsApp messages, and food. I was thinking that I did it all wrong. But later I had an insight; I realized that stopping all thoughts is not the way of meditation. It is the skill of pulling away the mind gradually. But if you are a newer, this can show you how to meditate for a 10-minute.
What is Meditation?
Meditation is simply a method which pays attention to mind and calming mind. Helps the mind more easily to concentrate on the ‘here and now' rather than in the past or future.
It's taking a day off from the brain!
- Reduce stress
- Feel calmer
- Increase focus
- Start the day positively
Why Start with Just 10 Minutes?
An easy mistake to make is to doing too much, too soon.
People often say:
I will meditate one hour per day from tomorrow!
Then, after two days they come to a complete halt.
It's better to begin at a small place.
A 10 minute meditation routine is:
Easy to follow
Less stressful
Easy to go about every day.Easy to keep everyday.
Ideal for people with intense schedules. Ideal for people with busy schedules.
Your doctors and health professionals will tell you that it isn’t about how long, it’s about how much!
Minute 1: Find a Quiet Spot:
Find any quiet place to sit comfortably.
You can:
- Sit on a chair
- Sit on the floor
- Sit on your bed
No need for fancy yoga position.
Maintain straight, but relaxed back.
If you can, turn your phone to silent.
Minute 2: Close Your Eyes and Relax:
Count down from 1 to 10, taking slow deep breath.
Then slowly exhale.
Repeat 3 to 4 times.
Make free your shoulders. Make free your face muscles as well.
Minute 3 to 5: Focus on Your Breathing:
Pay Attention to your Breath.
Feel:
- Air Going Inside
- Air Coming Outside
- Chest Moving Gently
That's all.
Your Mind will Start Wandering. That is Normal.
You Suddenly Think About:
Whenever this happens, gently bring your attention back to breathing.
Never should angry with yourself.
Even pro's fail to concentrate from time to time.
Minute 6 to 8: Observe Your Thoughts Without Stress:
Now sit quietly and observe your thoughts.
Imagine and don't fight them.
Simply observe them, and let them go away.
This section is designed to help you get into the mentality of remaining calm in stressful scenarios of everyday life.
Minute 9: Practice Gratitude:
Take a moment to think one thing in your life.
It can be something, like your family.
It can also be health.
You might think about a friend.
Your home is something to consider too.
Maybe it is a peaceful moment that you think about.
Sometimes when I am feeling really tired in my mind doing this thing where I think about what I am grateful for makes a big difference, in how I feel. It is a step but it can change my mood very quickly.
Minute 10: End Slowly:
Take a deep breath in.
Open your eyes now.
Don't jump up away.
Sit quietly for few seconds and how you're feeling.
You have completed your 10-minute meditation.
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