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How to Perform a Simple 10 Minute Meditation

Updated on September 27, 2013

Simple 10 Meditation Technique

Meditation is no longer considered the fiefdom of monks, seers and saints. Meditation is for ordinary folks who wish to bring order, peace and creativity to their minds. Meditation is not some mystical concept but is a healing process grounded in science and practicality.

It is not linked to any religion in the world. Hindus and Buddhists have been popularly associated with meditation as the the concept originated from India and the East.

Multimillion dollar companies like Apple, Google and AOL now publicly recognize the important benefits of meditation and encourage their employees to enroll in their meditation courses.

Internationally known celebrities like Oprah Winfrey, Ray Dalio and Rupert Murdoch admit to practicing meditation on a regular basis.

You might think, "If I had millions of dollars like these celebrities, I'd be relaxed and stress-free too,'; remember that they probably have several more problems to deal with with their numerous companies and hundreds of employees.

If you have an overwhelming schedule (which you probably do) and are pressed to find time to meditate, follow this 10 minute shortcut to energizing calm. It's not necessary to go to the top of an icy mountain or meditate in a deep forest for inner calm and peace.

The idea of meditation is to enable you to center your thoughts and bring a sense of calm to what is otherwise a cacophony of thoughts, worries and frustrations.

Step 1

Where to meditate

Find a quiet corner. If you are at home, a good idea is to get up before the rest of the household does. Your porch or balcony is a good place. If you happen to be at work, your cubicle or desk also works just as well.

Step 2

Sitting cross-legged or in a lotus position

Sit down with your legs placed in a cross legged position. Cross-legged meditation means your right foot will go under your left thigh and your left foot is positioned under your right thigh.

For those who cannot sit in this position, being seated on a chair or sofa is absolutely fine. Sit with your feet touching the floor. Just make sure that your back is not in a reclining position.

Lotus position: This is a slightly more advanced position. Sit down cross-legged first. Now, place your right foot on top of your left thigh and right foot on top of left thigh. You can also sit in what is called the half-lotus position. This means you can position either your left foot or your right foot but not both.

Remember, the bottom line is to choose a position that works best for you. Your mind should be relaxed so make sure you are struggling to maintain your posture.

Step 3

Body position

Keep your back upright. Upright means comfortably straight and not arched. Your spine must be in alignment with your neck and head. Keep your head at a ninety degree angle to your neck; not looking downwards or straining upwards.

Place your hands on your knees with palms facing upwards and open. Alternately, you can choose to place your hands in your lap with one palm resting on the other.

Close your eyes gently. Avoid squeezing them shut.

Step 4

How to observe your breath

Now focus your attention on your breathing. It's not necessary to take long, deep breaths. simply breathe in the way that feels comfortable. Notice every aspect of your breath. Observe whether it feels warm or cool, how you are able to feel the breath on your upper lip.

To make it easier to observe your breath, you can try counting up from 1 until say 20 or count down from 20 to 0. Counting makes it easier to center your attention on your breath.

Step 5

Keep your mind thought-free by not paying attention to thoughts

Every human being has an average of 60,000 thoughts a day. This mind-boggling figure is often higher when you are stressed out. Thoughts will very naturally cross your mind as you try and meditate.

When they do, observe them and simply let them go. Avoid giving them too much attention or rebelling against them. After about 2 weeks of practice, you will find that thoughts have reduced significantly and your mind feels lighter and freer.

Emptying your mind of thoughts may be feel challenging at first. But once you begin to get better at focusing your attention on your breathing, it will begin to happen automatically.

Benefits

This simple 10 meditation can be performed at anytime (although best avoided on a full stomach; wait for two hours after a meal).

The resulting mindful silence reduces stress and helps you tap into your creative potential like nothing else ever can. If you have an important client meeting coming up, meditation can make your mind alert and reduce mental fatigue.

Mindful breathing also helps supply extra life-giving oxygen to your body cells. The result is that your mind helps your body to power up and relax at the same time.


© 2013 Nirupama

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