icon_butterfly The 10 Minute Meditation

Just 10 minutes of meditation a day can significantly help you on your health and fitness journey.

As our diaries fill up with unmissable nights out over the Christmas season, exercise and eating well often fly straight out the window. That's when we're more likely to grab a Chinese at 2am and a KitKat for breakfast. The result? A softer, sluggish body, a mountain of stress and zero energy.

If this sounds familiar, it's time to call in your thoughts and focus on meditation.

What are the health benefits of Meditation?

Academic studies have shown us that meditation helps improve your sleep, lower your blood pressure and reduce your stress. In fact, setting aside ten minutes each day to focus on your mind is the first step on the path to an altogether healthier and happier life.

How to start meditating

Don't think about it, just do it. Find a quiet place where you can relax and set the timer on your phone for 10 minutes. Like everything else, meditation takes practice. Initially your thoughts will wander regardless, so start small and aim for ten minutes of uninterrupted stillness.

The 10 Minute Meditation

Meditation breathing made easy

Bring your attention to your breathing. Don't make any effort to change it, just observe the rising and falling sensation that it creates in your body. Notice where these sensations occur. To keep on track, count yourself calm. Silently count one with your inhale, two as you exhale, three on the next inhalation and so on, up to 10. Then start again.

Train harder with meditation

Meditation has helped many athletes prove how connected body and mind are. No matter how much experience we have, no matter how hard we've trained, we can only perform at our best when the body and mind are in sync.

The secret to good meditation

Breathe deeply. Concentrate on your breath and let everything else fall away. But breathing doesn't always come so naturally. Begin by taking five audible breaths: in through the nose for 5 seconds and out through the mouth for ten seconds.

The 10 Minute Meditation

What to do when you meditate

Scan your body from head to toe, slowly turning your mind inwards. Sit still and simply observe. If you’re head is still busily thinking, simply let the thoughts wander away without getting caught up in them.

Are you distracted when you meditate?

It's totally normal to have your thoughts jump from a Facebook notification that needs to be addressed to an event invitation.  Let your breath anchor you. Guide your attention back to the breath when you realise the mind has wandered off. Keep coming back to your breath until your 10-minute timer sounds.

Crossing the finish line

Gradually turn your attention outwards again. Become aware once more of the physical feelings: of the chair beneath you, where your feet make contact with the floor, your arms and your hands resting in your lap. When you're ready, slowly open your eyes.

Enjoy the achievement

You’ve made it across the finish line. Enjoy the peaceful tranquility provided after these simple ten minutes.

Make sure to check out Meditation providers (often combined with Yoga) near you.

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