10 Minute Meditation for a Calm Mind

Kent Probst, BS, MEd

Kent Probst is the owner of Long Healthy Life Blog

What is Meditation?

Many people know meditation as a practice that uses the technique of mindfulness, focusing the mind on a thought or object to improve awareness and attention of the mind – even with 10 minute meditation.

People have been practicing meditation for thousands of years as a means to enlightenment regarding life.

Meditation can be done anywhere that’s quiet without distractions, and doesn’t require special equipment.

Through meditation, the mind is brought into a calm and stable state, often focusing on your breath.  The objective is to be present in the moment, clearing the mind of distractions.

It can range from several hours to 10 minute meditation.  The length of time that you meditate is determined by what works for you.

It’s often practiced around the world for stress reduction and relaxation.

In addition to stress reduction and relaxation, meditation has other benefits as well.

Benefits of 10 Minute Meditation

You may already know about some of the benefits.  Evidence exists that demonstrates a wide range of benefits for those who meditate regularly.

Meditation may help with the following:

• Pain reduction
• Hypertension
• Irritable Bowel Syndrome
• Ulcerative Colitis
• Smoking Cessation
• Depression
• Anxiety
• Insomnia

Meditation is widely considered safe to practice for healthy people.

Individuals with a mental health diagnosis may want to consult their health care professional before beginning meditation.

If you’re attending a group meditation, inquire about the person’s credentials leading the group.

Types of Meditation

There are many types of meditation.  It’s a matter of finding out which type is right for you.  Here are some of the most common forms of meditation:

1. Mindfulness Meditation – With this type of meditation you focus on being aware of what you’re feeling and sensing in the present moment without judgement or interpretation.

Mindfulness meditation involves focusing on your breathing, relaxing the mind and body, and clearing the mind of all other thoughts.

2. Mantra Meditation – This is a great type of meditation when your mind is inundated with stressful thoughts and you need something such as a word, syllable or phrase upon which to focus.

3. Guided Meditation – An instructor leads you through the process.  It can be done in person, online or via an app.  Guided meditation is great for beginners learning to meditate.

4. Transcendental Meditation – This practice involves sitting twice a day with your eyes closed for 20 minutes, using a mantra provided by a credentialed instructor.  It’s advisable to find a qualified Transcendental Meditation instructor to guide you into the mantra meditation.

5. Yoga Meditation – Meditation can be incorporated into any style of yoga, although Kundalini yoga specializes in meditation.  You can meditate during just about any yoga pose by being present in the moment and focusing on your breath.

6. Visualization Meditation – With this practice, you focus in your mind on visualizing something or someone excluding all other thoughts.  It’s similar to mindfulness meditation in which you focus on your breath or body position.

7. Chakra Meditation – Based on the 7 chakras, or energy centers, this type of meditation aims to keep the chakras unblocked and aligned.  By keeping your chakras aligned and unblocked, you can experience improved emotional balance and mental awareness.

8. Candle-Gazing Meditation – Also known as trataka, this meditation is practiced by focusing on the flame of a candle, or crystals, with your eyes open.  By focusing on the flame of a candle, your concentration should improve and bring more energy to your third-eye chakra.

9. Zen Meditation – This form of seated meditation emphasizes keeping the back straight, mouth closed and the eyes lowered, looking at the ground two to three feet in front of you.

Zen is usually practiced by counting your breaths in sets of ten, or just sitting, being present in the moment, being aware of what passes through your mind without focusing on any thoughts.

10. Qigong Meditation – Translated from Chinese, Qigong means “life energy cultivation.”  It can be practiced seated or standing, and it is intended to be a mind-boy exercise that involves regulated breathing, inner focus and slow body movement.

How to do 10 Minute Meditation

By meditating regularly, 10 minutes or more per day, you’ll reduce stress, become more relaxed, think more clearly, gain more insight into life, and decrease the risk of a host of diseases.

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