Meditate in as little as 10 minutes a day! Who doesn’t have 10 minutes to spend on themselves? Meditation is something that doesn’t take a lot of practice, but it does require practicing it every day until it becomes a new habit.
You will get to a point where you couldn’t imagine meditation not being a part of your daily life. You will wonder how you got along without it this far.
Firstly, what is meditation?
As discussed in a previous post, it’s important to get accustomed to the various mindfulness techniques and get used to them. Choose the ones which are right for you. Choose the ones which are in perfect combination for you and your lifestyle.
You may wish to incorporate your new-found breathing techniques along with your ability to shield or you may find that visualization along with centering works best for you. Whatever combination you choose, just make sure it works for you, your life and your particular situation.
Additionally, keep in mind that you will be able to mix and match these techniques according to the scenario in which it presents itself. For example, if you are feeling stressed about a new job, perhaps breathing and visualization will work best.
On the other hand, if you feel you are afraid to go into a social setting where you know no one, perhaps using the shielding and grounding techniques will work best for your particular scenario.
Meditate in 10 Minutes
The biggest reason or excuse people say they don’t take on the practice of meditation is because they say they don’t have enough time. Not having enough time is not a true reason to disregard meditation.
If you had an injury, you would go to physical therapy. If you had an illness, you would go to see a doctor. Then it stands to reason that you can most certainly meditate in 10 minutes and work your way toward a whole and complete life.
If you have to give up 10 minutes on your lunch hour or if you have to awake 10 minutes earlier three times per week or even if you go to bed 10 minutes earlier, you can certainly find time to incorporate 10 minutes into your day.
Another great idea is to find 10 minutes in the morning on one day and on the next, find 10 minutes during the night and thereafter find 10 minutes during lunch. This way, it keeps you accountable for your 10 minutes without feeling like a burden and more like a benefit.
Mini Meditation Sessions – How to Perform Them Anywhere
If you think you need to have a meditation session deep in the woods or sitting in the corner of your room with long flowing robes and candles, think again. You can meditate just about anywhere.
If you’re waiting in a long line, you can practice deep breathing. You can go into your own world where you visualize something much better than standing on line waiting for stamps at the post office.
You can alleviate stress as you wait in line at the motor vehicle center. Visualize, center, ground, take deep breaths and use that shielding technique and you can meditate anywhere at any time.
Checking in With Self
Another important component of meditation is to check in with yourself. If you feel you are going into a negative spiral, it’s important to meditate your way back to the center. You have control of your mind and if you let it, your mind will control you.
Here are a few ways to check in with yourself when you feel life is getting too heavy and your mind won’t slow down:
- Focusing on gratitude to increase happiness which will increase positive thoughts and then productivity.
- Allowing thoughts/not making them wrong/just being mindful of them is a great way to check-in with yourself. When you allow the thoughts to come, you can then take on the practice of letting them go just as easily. For many, medication is the answer, but for those seeking alternative benefits without medication, meditation is the better choice.
- Sticking with it when your mind wants to fight against meditation is also a great way to check-in with yourself. When those times set in and you don’t want to pursue meditation, you can make a new commitment to it. You can also get yourself a trusted friend or meditation buddy who will hold you accountable and take on the practice of meditation along with you.
- Sticking with it when it gets too heavy – sometimes meditation can seem to be too much. It’s in those times you find yourself succeeding. Don’t quit and don’t give up. Keep going.
- Monitoring your thoughts – when you find you don’t have as much time as you’d like to meditate, you can monitor your thoughts. You can think to ask yourself if you have the ability to recreate those thoughts. Is the thing you are worried about happening exactly at this moment? If not, take on present-moment practices along with meditative breathing.
- Recreating your thoughts – Can you turn that negative emotion into something else? For example, can you be grateful for something good rather than focusing too much on something not working for you while you meditate on this practice?
- Meditation and visualization working together hand in hand – remember you can meditate with deep breathing while you visualize your way to happiness and peace and calm.
What are the Spiritual Benefits of Meditating?
While there are benefits related to your brain health and your physical health, as well, there are also plenty of benefits for your spiritual life when it comes to meditating: Here are a few:
- Helps you reconnect with your inner self
- When connected with self, your dreams come to fruition
- Provides clarity of mind
- Promotes high performance under duress
- Helps develop and foster gratitude/when in gratitude more situations to be grateful for come your way
- Long-lasting after effects
- You can reap the rewards of having a feeling of connectedness rather than always thinking of self and when you feel connected, you work better as a team.
- Working better as a team means more success, more focus, and more results
- The decrease in anxious thoughts and feelings as well as mild depression
- Reap the rewards of the body-brain connection/if you are healthier, you are more productive
- Meditation can help you set and achieve goals
- Meditation can foster healthier relationships. If you are healthy and happy and at peace, then so will those around you be
- Increases focus
- Improves creativity
- Increases motivation
How to Start as a Beginner
Any new endeavor takes time to get used to. Just like anything else, you don’t want to jump in too much too soon. If you are exercising for the first time, you certainly wouldn’t run a 5K on the first day. You can meditate in 10 minutes! Here are a few tips to get you started:
- Start slow – no matter how excited you are about beginning your meditation journey, it’s important to start slow. You don’t want to get overzealous and fall short. Many times when people start something new they go all out and get overwhelmed before they even begin. They have good intentions, but they don’t always stick with it. Meditation can be overwhelming in the beginning until you learn how to train your brain and guide yourself back to the center.
- Set up space – It’s important to set up a space that you can call your own. It does not have to be anything elaborate, just someplace to call your own. It could be a corner of your den or in front of the window of your bedroom on the floor. Whatever it is, make it your own.
- Create a routine – it’s important just as you would with any new endeavor to create a routine. If you are going to alternate one morning with one evening and then a midday set of 10-minute meditations, keep to your routine. If you want to do it every other morning and alternate this with every other night, then stick with that routine.
- Stand in integrity and do what you say you will when you say you will – if you say you are going to take on the practice of meditation, then take it on wholeheartedly. Set an example for the rest of your family and show them what it looks like to be a role model in integrity.
- Get a partner – don’t go it alone – meditation can be fun when you partner with other people. Find an accountability partner or better yet, find someone to join in on the fun with you.
- Let everyone know you are taking on this practice whether they want to join you or agree with you – be upfront and clear that meditation is important to you and you fully intend to reap the benefits and they will reap the rewards as well when they see a brand new you.
Types of Meditation
There are several types of meditation practices you can look toward. Here are just a few you might want to explore and uncover:
As you can see, meditation has a multitude of benefits. These benefits make their way into your mind, body, and spirit. Not only do you reap the rewards and benefits of incorporating meditation into your daily life, so does everyone else around you.
Meditation is not difficult to learn and it is not difficult to keep up the pace. With only 10 minutes a day, you could be on your way to a brand new you. You’ll be glad you did and your family, friends, and co-workers will be thrilled you did, too.
Meditate in 10 Minutes and Start your Day Off Right
If you have time to check social media you have some to meditate in 10 minutes, right? So don’t waste it!
Comment down below and let me know if you have found a window in your day to meditate in 10 minutes!
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