10 Min Meditation – A Simple, Step-By-Step Guide
Heck, You’ve probably heard about meditation and its’ numerous benefits, like stress relief, enhanced focus, more creativity, greater presence, reduced aging & more happiness. If you’ve thought about doing it yourself, but don’t know how, then this article is for you.
The best part?
It’s very easy!
In this article I’m going to give you a simple, step-by-step 10 min meditation guide that you can implement pretty much at any time of the day.
Ideally, do it in the morning, because you carry the effect with you during the day. But, if you’re in a highly stressed environment, you can withdraw for an extra 10 min super hero power up. Just building the habit to meditate will have tremendous life-long physical and mental benefits.
Today, millions upon millions of people around the world, from the “average” person to the top performers in any industry are reaping the benefits of this practice.
Ready to learn the powers of meditation, you are, my apprentice?
Step 1: Finding a Quiet Place.
Find a place where you can be free from distractions and people wanting your attention. It’s important that you can be left alone and uninterrupted for the duration. If you’re on a break from work, instruct someone to only contact you if it’s an absolute necessity, like an emergency.
Step 2: A Comfortable Seating.
Contrary to common belief you don’t have to sit in the lotus position or chant some mystical words. All you need is to sit in a comfortable, up right way so that air can flow effortlessly into your lungs and that there’s no distracting tension in your body (like having one leg rest over the other). I myself prefer to sit on a chair with my feet firmly planted on the ground and my spine in a straight, comfortable up right position. My hands are resting comfortably on my thighs or on the table if there is one in front of me.
Step 3: Set The Timer (10-20 min)
Most likely, you have an alarm function on your cell phone. If your batteries are dead, but you have access to a laptop use this online timer. Don’t forget to put your smart phone on complete silence for these 10 minutes.
Step 4: Slow, Relaxing Music (Optional)
I avoid this because I want to build the skill set to calmly meditate and focus on my own, without the need for any support. However, sometimes, when you reeeally need to relax this can be a very good idea. In that case, I usually have music on in the background along this slow, ambient and relaxing style: (source) or (source)
Step 5: Closing Your Eyes
Keep them closed to avoid unnecessary distractions.
Step 6: Focusing On Your Breathe
Clear your mind. Shut off the voice in your head. It’s your mind, by the way, NOT YOU!
Pick one point of focus in your body (I recommend the inside of the tip of your nose) and keep it the same throughout the meditation. Don’t change it 😉
As your eyes close and you begin to notice the air going in and out of your nose, notice how gently cold it feels when the air passes through. Keep your focus on it.
Another point of focus can be your stomach. Pay attention to when the air fills and is emptied of it. What you’ll notice is that it’ll be the hardest in the beginning of your session, but as you continue focusing, your mind gets calmer and calmer.
Step 7: Meditation & How To Handle Distractions
This is where the magic happens! This form of meditation I’m describing significantly enhances your ability to focus, while simultaneously doing other good things for you, such as making you more present in your body and relieving stress/anxiety.
You know what?
While you are focusing on your breathe, your mind (that part of your brain that keeps talking to you or showing you imaginary sequences of possible good/usually bad scenarios) WILL try to distract you. You will start thinking about completely different things.
Don’t worry. The “voice”, is your mind and it’s just a part of your brain, a tool… Meditation teaches you to take control of it. Shutting it off will make it sharper when you actually need to use it – pretty great, huh!
Shut the voice off and focus on your breathe. Also, don’t be afraid of the silence that comes with meditation. It’s just an addiction to need noise in the background, lol.
Here’s the deal:
When your focus gets sucked away do NOT judge yourself. Don’t say things like “Shit, my focus is weak!” / “Why do I always lose focus?!?!” / “Damn, I’m not good at this!” / “Uggghhhh!!!” / whatever negative self-talk. No! This is wrong! It feeds your mind with negative energy, which perpetuates throughout your whole being.
What’s the solution?
I’ll tell you in a second. But first, imagine this:
A parent with an adorable child, sitting at a bench outside on a warm, sunny day. The loving parent has given the child a piece of white paper, a bunch of crayons and the task to draw a tiger. The child, being young, after a while becomes bored and runs off to play with other kids.
Now, if the parent is one of those incompetent fools, they’re gonna start angrily yell at the kid. Perhaps something along the lines of “You lil piece of shit, come back here and finish your drawing!”. That’s a horrible way to talk to a child.
The wise parent, instead of getting angry and yelling at the child for doing what children do, goes to the child, patiently lifts it up, and brings it back (as many times as it takes) to the bench, so it can continue to draw and finish its’ task.
When your mind distracts you, don’t lavish yourself with negative self-talk. Don’t resist the distracting thoughts (“What you resist, persists”). Simply go back to focusing on your breathe (Whatever we focus on grows and makes the other things obsolete).
Reward yourself with a mellow, steady stream of positive feelings when your attention is on point. In time, your focus will be considerably stronger than most people you know.
Your ability to focus is just like any other muscle in the body: it gets stronger with more training. By consciously associating positive emotional energy and self-talk to meditation, you will form the habit of meditating and reaping the rewards from it much quicker.
I used to associate negative energy with meditation and didn’t do it consistently because of this. Then I heard Tony Robbins talking about consciously changing what we link pain and pleasure to 😉
…More benefits? Absolutely!
You will soon realize that during your whole life, you haven’t been using your mind. It has been using you. This meditation will bring your focus to your body, and when your focus is turned to it, negative feelings, such as anxiety, worry and stress naturally dissipate and leave you with a sense of joy and presence in the here and now. You can begin to truly re-assert control of your whole being.
Q: I don’t have time!?
A: Seriously, this is the lousiest excuse of them all. Everybody has the same 24 hours every day. Out of these 24 hours, 1,440 minutes you can’t sacrifice 10-20 minutes for something that will pay you back ginormously? Of course you can. Prioritize it. The mornings are what I’ve found work best for me. You will enjoy awesome benefits.
Q: How long should I meditate?
A: as a beginner it’s much more important to make it a routine. 5 minutes a day is easy. 10 minutes too. I do 20 minutes. The more you do it, the faster results you will see. “You should sit in meditation for 20 minutes every day – unless you’re too busy; then you should sit for an hour” – Old Zen Saying. One hour might be too much, depending on your situation, but you should absolutely take the time to meditate. Try 20 minutes atleast.
Q: What benefits can I expect?
A: Modern science is uncovering more and more benefits of meditation each year. Many that have been confirmed are enhanced ability to focus, increase of grey matter in the brain, reduction of cognitive decline with age, eradication of anxiety, decreasing pain (thus reducing the need for drugs), slowing down of your aging – both mental and physical, increased creativity and a boosted memory, among many. You can read about more benefits in another article I wrote Benefits of Meditation – Don’t Miss The Unbelievable Payback!
Q: How quickly can I see results?
A: That depends on your effort: how much you meditate and how consistent you are. If you do it right, you can enjoy some results immediately in the form of relief of anxiety, a greater clarity of mind, happiness, calmness and a sense of wellbeing. Many of the greater results start to clearly be shown after 4-6 weeks, so don’t give up after 1-2 weeks! This page (link) suggests that the brain can measurably change in 8 weeks of meditation
Q: When is the best time to meditate?
A: Ideally, in the morning as you can carry the short term benefits with you during that day, but if you feel really, really stressed and need to immediately regain control over yourself, take 10-20 minutes as soon as possible.
Q: I can’t focus. Maybe it’s not for me?
A: It’s especially for you. Learning to focus takes time. The worse your skill at focusing is, the longer it will take and the MORE you’ll notice the benefits you receive. You can learn how to focus better in my step-by-step guide above (step #7 in particular). Here’s a trick to enhance your focus faster: whenever your focus is on point, reward yourself with positive, emotionally charged self-talk, like “I choose to focus on (your chosen point of focus). I love doing it. I love focusing. I enjoy meditating”. It helps a lot. Our minds are hardwired to move us towards pleasure and away from pain.
With that said, I do have to say that there are a few things that could impact your ability to meditate effectively, such as lack of sleep, medication, diseases, hunger or even have eaten junk food. Watch out for that. You should still meditate though. Your efforts won’t be wasted.
Q: I have trouble sitting still. Maybe this is not for me?
A: Same answer as above, unless you have some disorder. In which case, I have to admit, I don’t know how to handle it in your specific situation. I do know that in some cases like ADHD meditation is still highly beneficial.
Q: I want to know about more forms of meditation. Can you tell me?
A: Absolutely! Here’s a list. There may be more:
Loving Kindness Meditation,
Mindfulness-Based Stress Reduction &
The list can be made long and sometimes the forms overlap. They all have their own set of benefits and purposes. I personally practice focused meditation and gratitude combined with creative visualization regularly.
Here’s a hilarious, but crass, guided meditation with very foul language, lol. Currently at 9 395 685 views. NSFW! XD
What to do next?
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