You probably already know that meditation is popular with a wide range of different people. But you may not aware of what meditation can do for you. If you practice only 10 minute meditation you will see amazing results in your life.
Meditation is the practice of ritually clearing your mind and focusing your concentration inward—a powerful tool to improve your life in many different ways.
Why meditation is Important for you?
Everyone can meditate, and the practice is universally beneficial to all who make a habit of it. The number of different benefits you can get from meditation is enormous. Here are three key things that should interest you in developing your own meditation habit:
10 minute meditation can be a great tool to lift your mood and deal with stress. It is helpful for both your mental and physical health.
Not only will you feel calmer and more focused after meditating, but you’ll also be doing good for your body. Any illness that is aggravated by high-stress levels – and most of them – will be helped by regular meditation.
Maintaining mental clarity and a sense of focus today is more challenging than ever. Every waking hour your attention is constantly being pulled in multiple directions.
Better Heart Health
Because proper meditation is closely intertwined with your breathing, it actually helps to train your respiratory system to function more healthily and efficiently. It has far-reaching health benefits that have been verified through extensive research.
10 minute meditation can lower your blood pressure, lower lactate levels in the blood, and even strengthen your immune system. All that translates into a healthier, more effective cardiovascular system.
Meditation can reduce stress levels, thereby reducing anxiety. 10 minute meditation can also help control job-related anxiety.
Almost 50% of the populace will battle with sleep deprivation eventually. One study compared mindfulness-based 10 minute meditation programs and found that meditators slept longer and had improved insomnia severity, compared to those who had an uncontrolled control condition.
May reduce age-related memory loss
10 minute meditation Improves focus and clarity of thinking and can help keep your mind young.
5 Easy Meditation Tips for Beginners
Don’t be discouraged by the amount of information available on how to meditate. Once again, there is no wrong way to do this.
Use the five basic tips here to get started, but don’t be afraid to change your practice based on other advice or your own experience and feeling.
Meditation is a deeply personal exercise, and your only true goal should be to come up with a practice that will help you feel better. Tips for meditation for beginners:
1. Don’t Set Complicated Goals
Meditating is like traveling, not running.
There is no magical finish line that you need to cross. Concentrate on making the experience as rewarding as possible and don’t be bound by arbitrary distinctions. This is one of the most important meditation tips; Don’t make meditation a stressful experience!
If you can’t spend as much time meditating as you thought, or you find that the “comfortable” position your friend suggested gives you cramps, don’t worry about “failing” to meditate – it’s not possible! Keep refining your practice and it will be more and more beneficial.
2. Start With Short Sessions – 10 minute Meditation
When you first start out it is really challenging to maintain the focus and clear mindfulness required for meditation. To meditate, you have to clear your mind and keep it receptive.
Ease yourself in the practice by starting with very short 10 minute meditation sessions.
Even starting out with durations as short as a minute will get you on your way. As you become more comfortable with the practice, you will have no difficulty extending the individual session for as long as you wish.
3. Develop the habit of meditation
It’s great to start with brief meditation sessions because they’re easy to fit into your schedule, no matter how busy you are. Remember that how (or how long) you meditate is far more important than regular meditation.
Make room for a good meditation session every day. As you gain experience and make your sessions longer, if you are already used to meditating daily, you will find it easier to incorporate them into your routine.
4. Focus on Breathing
Slow, steady breathing is one of the most important meditation tips. Focusing on your breath is also a great way to clear your mind and get rid of extraneous thoughts.
Try counting each inhales and exhale as a way to focus your attention.
To go into specifics, one way to breathe while meditating is to breathe in through your nose and exhale through your mouth.
You should engage the diaphragm with each breath — suck the air into your abdomen, not your chest.
However, if you find it challenging at first, don’t worry about the details of your breathing. You can always improve over time!
You can also watch some breathing meditations here.
5. Choose Your Own way
When you think of meditation, you probably picture yourself sitting on the floor with your legs crossed.
This is a very traditional – and very effective – posture, but it is not absolutely necessary.
You can meditate effectively in many different positions, including sitting in a chair or lying on your back.
The important thing is to make yourself comfortable in a position where your spine is straight and you can relax every part of your body. If you are sitting upright, make sure you keep your head straight so that your mind doesn’t wander.
How to meditate?
As you gain more meditative experience, your chosen pose is going to become an integral part of your practice. As long as you can clear your mind, relax your body, breathe deeply, and pay attention, your posture will be fine.
10 minute Meditation can be an incredibly complex and subtle practice, but the basics are fairly open.
The advice given here should be more than enough to get you started.
Find a quiet moment, let go of distractions and turn your attention inward. If you do this regularly, you’ll be surprised how much better you feel!
Saurabh Goel is the Founder and CEO of the Training and Counselling Company Brain Soul & You’. He is an NLP Wellness Coach, Life Coach, Brain analyst, and Trainer for Education, Corporate, and Entrepreneurship. For more than 5 years, he delivered presentations on entrepreneurship, mind programming, and motivation. He did his B.tech in IT and later choose to be a successful psychologist. He is helping people in various ways through his counseling and training sessions.