Ten minute meditation
Good for the body, good for the mind, good for the soul
How frequently do you meditate?
Calm your body, calm your mind in just ten minutes with this easy meditation
Feeling overloaded? There's nothing like a walk in the woods to soothe a troubled spirit. Haven't got a woods outside your door, let alone time for a long walk? Next time you feel ready to explode, or want to lie down in the fetal position, thumb to mouth, try this ten minute meditation for instant relief. You can do it anywhere.
And I mean anywhere. Use it when tensions rise in a meeting. It will calm you, help you focus on the task at hand, and no one will know you're doing it. Squished on all sides on a crowded bus? Employ this simple technique and feel the space around you shift.
Take ten before launching your evening routine after work. Or give yourself a break at the mall. Who knows? Maybe you'll decide you don't need that new pair of shoes after all.
Trouble sleeping? You'll nod off before you know it.
However you incorporate this easy tool into your routine, watch what happens. You might discover you don't need one more cup of coffee to get through the day.
You may even find yourself smiling more and reacting less.
Before you begin, take the phone off the hook and set a timer
When timing your meditation, use a gentle bell. This inexpensive app for your mobile devices, below, is perfect for meditating at the park, on the bus, anywhere you happen to be. Test drive it on your computer right now while you read this meditation.
Sit solidly in your chair
Your back well supported. Uncross your ankles and place your feet flat on the ground, your hands loose in your lap or resting comfortably on your thighs.
Let go. Let your shoulders drop.
Take a long, slow, deep breath
Inhale deeply four more times
long and slow, letting all the air from your lungs and filling them full with each breath.
You may experience
a long, shuddering sigh. Let it go.
Now, just naturally breathing,
not guiding your breath in any way, feel the intake of air through your nostrils.
Gently bring your attention
to the cool air touching the tips of your nostrils as you breathe in.
As you exhale
gently bring your attention to the warmer air touching the tips of your nostrils as you breathe out.
Thoughts will come
Lightly acknowledge each thought, as though giving it a slight bow with the head, then ever so easily, return your consciousness to the cool breath touching the tip of your nostrils, in.
Whatever you are feeling
however tangled your thoughts, let it go. Let your attention drift to your breath, just at the tip of your nostril, warm air out.
For now, just for this breath,
bow to your suffering, bow to your dreams. Let them go, and return ever so gently to your breath. Cool air in, aware of it again just at the tip of your nostrils.
It may help to imagine
your thoughts, distractions, images and sensations drifting away, like a bubble or a dandelion seed, quickly forgotten.
Returning each time
ever so gently, to the breath
You may notice
discomforts in your body.
Let these awarenesses
come and go.
Return each moment
to the breath in, the breath out.
to a problem in your life may float to the top. It is tempting to focus on the solution, perhaps to get up and take action.
Acknowledge the thought
and let it go, returning to the breath in, the breath out.
that any useful information will be available to you later.
This is always true
Some of your best problem-solving will occur in ten-minute meditations. Let the answers come and go, like every other thought. They will be waiting when you are ready. Ever so gently bring your focus again to the breath in, the breath out
You may notice
your shoulders rising. Do nothing. Simply acknowledge the fact and return your attention to your breath.
Continue to bring your awareness
gently to your breath, just at the tip of your nostrils.
For these few minutes
let go of time.
Acknowledge and let go
all thoughts, itches, bubbles and pains, letting them fall away like leaves from a tree, like water from a bamboo fountain, falling away, dropping, knowing the timer will alert you when these minutes are past.
your only task is to breathe.
When the bell rings
gently open your eyes. Like a lazy cat waking, ever so slowly stretch your arms and legs, your torso.
Warm the muscles
in a big, long comfortable stretch--no straining--just a very comfortable, lazy stretch.
a wide-mouthed yawn, opening the eyes wide, the nostrils wide.
Stretch your face
Exaggerate your yawn. Expand the body. Expand the lungs. Expand the arms.
It feels so good
Are you smiling?
When you are ready
gently resume your day.
At any moment
throughout the day, when you feel anxious, when you find yourself snapping back at someone, simply focus your attention for a moment or two on your breath.
This is how we make peace in our lives--one breath at a time.
With folded hands, I thank you.
Meditation and Health
New studies back up what yoga students and spiritual seekers everywhere already know to be true: Meditation is one of the best things you can do for your health and overall wellness.
Editor, Yoga Journal in
Studies Tout Power of Meditation
March 11, 2013
A tip for bringing more peace into your every day
Before you rise in the morning
If you want peace in your life, start your day with the ten-minute meditation, just after waking, while you're still in bed. You'll be amazed how energized you feel. Here's how.
Begin at your first awareness, before you've fully wakened. Allow your body to rouse gently, focusing again on the cool air passing the tip of your nostril, in, and the warm air passing the tip of your nostril, out. Gradually deepen the breath until your eyes pop open and you fairly leap from the bed, eager for the day.
Yes, you can carry this quiet joy, this peace with you as you step into the shower or bath, and return to it easily throughout the day.
It is possible to regain these moments of calm anywhere, anytime, simply by focusing for a few breaths on the air in and the air out.
Start and end your meditation with an Om singing bowl that is as good for the artisans who made it as it is good for you. That's conscious living.
This beautiful, handmade singing meditation bowl is a certified fair trade product, which means you can count on the artisans having good working conditions and receiving fair wages.
It's easy to relax into your meditation when you know the products you are using have caused the least possible harm. This is one you can enjoy for a very long time.
Never silence a singing bell
Once sounded, the bell song must finish naturally. Close your eyes and let the soothing vibrations move through your body. Let go of tension as the waves diminish.
A virtual bouquet to each of you
I give gratitude to every person who finds something of value here. May you be thrice blessed.
© 2008 Kathryn Grace