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.
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.
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.
If you enjoyed this article, you may also like:
All You Need To Know About Tickle Lipo
Why Yoga Will Change your Life
Is Invisalign the Right Treatment for You: What You Need To Know
Juicing: Miracle or Myth?
Ireland's largest beauty, anti-ageing and wellness fan-base.
Best Ever Me is Ireland's top Wellness and Rejuvenation Advisor, helping consumers just like you make informed decisions on treatments and services. Featuring over 2,000 companies and 200 different treatments, we would be delighted to help you become your best ever self at besteverme.ie.
BEM CEO & Founder