Easy 10-minute meditation techniques to try at home
By Lorna McGachie
Stress and anxiety affect us all. With our lives now more hectic than ever before, we’re all looking for new ways to find some peace within the chaos. That’s where meditation comes in. Not only does it help combat negative feelings, but it invites positivity into the mind, helping us to see things more clearly.
You may (or not) be surprised to hear that there are many different types of meditation techniques. But don’t be put off – meditation is simple. All you need is a spare 10 minutes and a little patience to kick-start your journey to mindfulness.
If you’re a beginner, have no fear. We’ve got some easy 10-minute meditation techniques that can help you tackle life’s stressful moments.
How can meditation benefit me?
You've probably heard the term 'mindfulness' many times before - but do you know what it actually means?
Mindfulness is the ability to be present and aware of where you are and what you’re doing. It’s all about noticing your mind, body and surroundings without judgement or interpretation.
Practising the art of meditation has SO many benefits for your mental health and wellbeing. It can help:
- Release stress and anxiety
- Find answers to tricky questions
- Let go of negative thoughts and feelings
- Increase concentration and productivity
- Regulate your mood
- Improve self-esteem
- Learn to appreciate your surroundings
Meditation and mindfulness are directly linked, just like mirror reflections of one another. Mindfulness enriches mindfulness, while meditation opens up the mind to achieving mindfulness.
There’s no such thing as perfect meditation, either. Meditation’s a learned skill. Your mind will inevitably wander, and your focus will no doubt wane while you meditate. But being aware of when and why this happens can help improve your experience and enhance your technique.
Mindfulness meditation is about paying close attention to the present, connecting with your deepest feelings and emotions. It’s also a chance for you to let go of any negative thoughts you’re holding onto.
Deep breathing is the key. It reduces stress, relaxes the muscles and re-centres the mind.
Follow these simple steps to practise mindfulness meditation in just 10 minutes at home.
- Find somewhere quiet and comfortable to sit. You could set up a thick pillow on the floor or use your favourite chair. Keep your back, head and neck straight, but don’t let them stiffen. You’ll also want to wear loose, comfortable clothing.
- Set a timer with a soft, gentle alarm to keep track of time. 10 minutes is a great benchmark to start with. You can gradually increase this as you become more comfortable with meditating.
- Sit in silence for a few minutes and focus on your breath. Feel the air releasing and expanding from your body, paying attention to the way your belly rises and falls. Can you feel the warmth of your breath as it enters through your nostrils? Hold onto that feeling to stop your mind from wandering too far.
- The next step is to pay attention to your thoughts. Whenever a feeling or memory pops into your head, note it but let it pass you by. Try not to suppress it, though. Keep drawing in deep breaths as you allow your thoughts to float off into the distance.
- Sit like this for a few minutes, focusing on your breath as much as you can. At the end of your meditation session, notice how your body feels as you return to the room. Be mindful of how you’re sitting and how it feels.
- Once your alarm goes off, gently emerge by opening your eyes and adjusting to your surroundings. When you’re ready, stand up and take a few minutes to reflect on your experience.
Spiritual meditation of a form of mindfulness that enables you to discover who you really are. You do this by digging beneath the surface of your true self.
Some people like to practise spiritual mediation to connect with their environment, while others find it helpful in reaffirming their life’s purpose.
Whatever you need spiritual meditation for, breathing’s still very important.
- Find a dark and cosy place to sit. Where you seat yourself is really important during spiritual meditation – don’t sit anywhere that’ll trigger a desire to sleep. Light a few candles to provide some comforting light.
- Take long, slow breaths, inhaling through your nose and out through your mouth. While you breathe, focus your mind on the respiration process, noticing the ebb and flow of your breath.
- Close your eyes and allow yourself to embrace the present moment. Try to appreciate where you are and what you’re doing. This isn’t easy to start with, but give it a go. There’s no right and wrong to this, so let your instincts take over.
- Let your body feel the rhythm of your heartbeat. If your mind becomes busy, allow yourself to put your thoughts aside. Take all the time you need to achieve this.
- Move your awareness into your heart space. Ask yourself how it feels and try to analyse why you’re experiencing certain emotions. You won’t have all the answers to start with, but these questions allow you to start connecting with your deeper self.
- Once you’ve finished your session, slowly drink a large glass of water. Then, write down your experience and how it made you feel. This will help you keep track of your spiritual journey.
There’s no denying the benefits of meditation, but the art of sitting still and focusing on your breath isn’t for everyone. That’s why you may benefit from movement meditation instead.
The name’s a bit of a giveaway, but this form of meditation encourages you to pay attention to your body as you make gentle, mindful movements. It’s not about the end goal of the movement – it’s about the process of the actions you make.
There are many different forms of movement meditation, but these steps are a great starting point:
- Sit in a comfortable position and start taking gentle breaths, inhaling through the nose and out through the mouth. Put your hands on your stomach and feel the rise and fall of your breath. Allow your movements and breath to sync up, becoming as one.
- Slowly stand up. Feel your hands as they touch the ground while paying attention to your spine, legs and neck straightening up. Keep taking slow breaths in and out.
- Stand still for a couple of seconds and consider how you feel. Try to shake any discomfort. If you can’t, make a note of them and move on.
- Starting with the top of your head, pay attention to any sensations that occur. Work slowly down the body until you reach the very tips of your toes. This process can be as long or short as you like, but don’t rush it.
- Bring your entire body back to the room and start aligning your breath with your heartbeat. Rock your body either back and forth or side to side. Pay attention to those movements, however subtle they are.
- Starting with one arm, imagine you’re reaching for something just out of grasp. Feel the elongation of your arm and the grip of your fingers as you grab hold of the imaginary item. Repeat this process with the other arm.
- Place your arms down by your sides and recentre yourself. Take small steps around the room, letting your instincts guide your path. Feel the sensations that appear in your legs, feet and hips as you move. Notice how your stomach tenses with every step.
- When you’re ready, stop walking and align your body with your breath once more. Open your eyes and give yourself a few seconds to adjust to your surroundings.
Meditation can do wonders for your mental health. Even switching off from your surroundings for five minutes can help put things into perspective. There’s no harm in giving it a try.
And remember, you can adapt your mediation sessions according to what you need. There’s no right or wrong way to practise meditation, so let your instincts guide you.
Content published by Nature’s Journey CBD Wellness is not intended to treat, diagnose, cure, or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise, or other health-related programme