A guided 10-minute meditation for calm and relaxation
Are you feeling overwhelmed, scattered, anxious, drained ... or maybe all of the above? Meditation allows us to pause and reframe our perspective so that we can learn to experience a greater sense of calm, relaxation, clarity, and focus in our lives. And you can start with just 10 minutes right now.
If you’re looking for a guided 10-minute meditation that will cultivate focus, compassion, and a more relaxed mind and body, this one below is a great place to start. Andy Puddicombe, Headspace co-founder and mindfulness and meditation expert leads us through a basic guided meditation.
When it ends check in on how you are feeling. If you’re feeling calmer, that’s great! If not, that’s perfectly normal, too. One of the things about meditation is to go into it with no expectations beforehand, and no self-judgment afterward. If you show up consistently and develop a regular practice, you will develop a stable awareness over time.
10-minute meditation for focus and relaxation
How to make meditation a priority
For many of us, finding the time ten minutes of meditation seems like an impossible feat given our busy schedules and pressing responsibilities — until we remember that our mind is our most valuable resource. After all, consider how much time we spend taking care of our appearance, our possessions, our physical health. Shouldn’t our mind — through which we filter every aspect and experience of our existence — receive equal if not more care and attention?
One way to look after our minds and our mental well-being is through mindfulness — the skill of being present and fully engaged with whatever we are doing in any given moment, not beholden to reactive thoughts and feelings, particularly when faced with challenging situations. The best way to learn mindfulness is by meditating, spending 10 minutes each day to develop the ability to be present and to better understand how we think and feel. With practice, and by sitting consistently with the mind, we learn to bring that awareness to our everyday lives.
Of course, 10 minutes isn’t mandatory to experience the benefits of meditation. It’s simply a chunk of time that’s reasonable for most people to set aside each day. If for you, a reasonable chunk is one minute, five minutes, ten minutes, 15 minutes, or 20 minutes a day, that’s fine. Start with an amount of time that feels right and adjust from there. What’s more important than duration is frequency — meaning, that meditating for 10 minutes a day, seven days a week, is more beneficial than 70 minutes one day a week.
How to create a regular meditation practice with Headspace
If you’re looking to develop your own daily meditation practice, check out the 10-day beginner’s course on the essentials of meditation — available for free in the Headspace app. From there, once you gain more experience and confidence, you can explore the whole library of meditations and exercises, covering everything from sleep, compassion, and sports to anger, stress, focus, and more. Get started today!
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