Mindfulness Meditation – 10 minutes a day to calm your mind
Do you ever feel like you’re on auto? Going through the motions of everyday life without truly experiencing it? You might find yourself with constant chatter in your mind about places you need to be and what’s next on your list of things to do. You might be worrying about things you should have said or done yesterday or last week. In our often crazy lifestyle with endless information coming in and out, it’s hard not to get caught up in the blur.
Sometimes we need to take a break and change our focus. That’s where Meditation can help. Meditation has been around for a long time and there are many different styles like Transcendental, Visualisation, Kundalini and Mantra meditation, all with their own unique benefits. Mindfulness Meditation has become popular in recent times and more and more people are practicing it to help relieve stress and anxiety and improve memory, focus, and tolerance. We could all use a bit of that!
What is Mindfulness?
Mindfulness itself is a practice of focusing your awareness on the present moment and observing your feelings and thoughts without judgement. It’s about being in the present and not worrying about the past or the future, the things you can’t control. You can practice Mindfulness throughout your day by slowing down when you have your tea or coffee, experiencing the warmth, the flavour and how it feels as you drink it.
Mindfulness Meditation is where you sit, be still and focus on your breath. It’s your time to centre yourself and just BE. Just you and your breath. All you need is a quiet, calm space to sit where you won’t be interrupted. If you have kids running around, you could try and get up 10 minutes earlier in the morning, or once they are in bed at night.
How do you do it?
- Set a timer for 10 minutes.
- Close your eyes and get comfortable in a seated, upright position (or lay down if that suits you better).
- Feel your face getting soft and relax your shoulders as you breathe out.
- Focus on your breath slowly coming in and out of your body – I like to focus on my diaphragm rising and falling with each breath.
- Whenever you experience thoughts popping into your head, acknowledge them and then let them float away (the more you do this, the easier it will become).
- Bring your attention back to the breath.
Feel the calm
Afterwards, you’ll feel a sense of calm and as if your eyes are REALLY open. 10 minutes is just enough to feel recharged for the rest of the day and take on anything it throws at you. Even if you have a hundred things to do today, it’s worth investing this small amount of time in yourself. You will likely save that time later on by being more focused.
Set yourself a goal to do it every day for a week and see if it makes a difference to how you handle things. Living in the moment can really help you to create a life you appreciate. Things will be clearer and your life, well-lived.