Ten minute meditation

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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. Give yourself a break at the mall. Who knows? Maybe you'll decide you don't need that new pair of shoes after all. Take ten before launching your evening routine after work.

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 find yourself smiling more and reacting negatively less. Trouble sleeping? You'll nod off before you know it.


Image: The woods, old home place
© L Kathryn Grace - All rights reserved.

Before you begin

Take the phone off the hook and set a timer

When timing your meditation, use a gentle bell, place an ordinary timer under a pillow so it doesn't jar when it rings, or treat yourself to a clock/timer as beautiful as it is functional.

Gong Alarm Clock - Varnished Wood

Amazon Price: $89.95 (as of 02/17/2012)Buy Now

With its lovingly crafted triangular shape to ground us and its smooth, hand-rubbed wood to soothe our senses, the Zen timer sets the tone for a peaceful meditation. Its soft chime eases us gently back to our more hectic routine.

Begin

Old home place - Copyright L Kathryn Grace - All rights reservede

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.
Old home place, woods - Copyright L Kathryn Grace - All rights reserved

Be comfortable

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.

Old home place, creeping vine - Copyright L Kathryn Grace - All rights reserved

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.

Old home place, cottage - Copyright L Kathryn Grace - All rights reserved

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.

Old home place, side cottage - Copyright L Kathryn Grace - All rights reserved

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.

Old home place, cloister - Copyright L Kathryn Grace - All rights reserved

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.

Old home place, mushrooms - Copyright L Kathryn Grace - All rights reserved

Returning each time

ever so gently, to the breath


              In              Out

Old home place, ivy-covered tree - Copyright L Kathryn Grace - All rights reserved

You may notice

discomforts in your body.


Let these awarenesses

come and go.


Return each moment

to the breath in, the breath out.

Old home place, purple - Copyright L Kathryn Grace - All rights reserved

A solution

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.

Japanese garden bridge - Copyright L Kathryn Grace - All rights reserved

Acknowledge the thought

and let it go, returning to the breath in, the breath out.


Trust

that any useful information will be available to you later.

Old home place, pink - Copyright L Kathryn Grace - All rights reserved

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

Old home place, wild rose - Copyright L Kathryn Grace - All rights reserved

You may notice

your shoulders rising. Do nothing. Simply acknowledge the fact and return your attention to your breath.


Cool air--in.

Warm air--out.

Old home place, greenery - Copyright L Kathryn Grace - All rights reserved

Continue to bring your awareness

gently to your breath, just at the tip of your nostrils.


For these few minutes

let go of time.

Old home place, path - Copyright L Kathryn Grace, all rights reserved

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.

Old home place, path2 - Copyright L Kathryn Grace, all rights reserved

For now

your only task is to breathe.

Cool air--in.

Warm air--out.

Breathe 

Old home place, orange - Copyright L Kathryn Grace, all rights reserved

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.

Old home place, main house - Copyright L Kathryn Grace, all rights reserved

Yawn

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.


 

Breathe.

Old home place, benches - Copyright L Kathryn Grace, all rights reserved

It feels so good


Are you smiling?


Smile again.

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.

Cool air--in.

Warm air--out.

Old home place, woods - Copyright L Kathryn Grace, all rights reserved

This is how to make peace in your life--one breath at a time.


 
Old home place, Rufus - Copyright L Kathryn Grace, all rights reserved

     With folded hands


     Namaste


 
 

If you'd like to explore the benefits of meditation further ...

this book by Rolf Gates and Katrina Kennison is worth every minute

Learn more about meditation and follow author Rolf Gates through 365 daily meditations. See how sitting with intent to clear the mind of clutter heals and redeems this man on a journey to reclaim his life. Learn how it may heal you. Practice.
 

Meditations from the Mat: Daily Reflections on the Path of Yoga

Amazon Price: $10.42 (as of 02/17/2012)Buy Now

Authors Gates and Kennison: Once we commit ourselves to any sort of physical discipline, change is not only possible, it is inevitable. Life is not static. ... So come into the moment, let go of the past, free your body, free your mind, free your heart--and allow grace to happen.

A tip for bringing more peace into your every day

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.
 
 

Like the Buddha, many of us sit in meditation

Whatever our faith

People from all walks of life and all religions find succor and renewal in the art of meditation. Be inspired.

Meditating Body by Michele Amato
kek Lok Si temple by Original Nomad
Buddha Boys by Original Nomad
meditation-spirituality-yoga-synergybyjasmine.com by Synergy by Jasmine
meditation-retreat-reviews-synergybyjasmine by Synergy by Jasmine
automatically generated by Flickr

You don't need any objects to help you meditate

But setting a peaceful space can remind you to take the time

One or two beautiful, well-made objects can help to clear the noise of the day and center yourself when you kneel or sit. I've handpicked some of my favorites for you here. May you find just the right pieces to spur your practice.

Bean - 254 - Deluxe Meditation Bench Meditation Tools - Natural -

Amazon Price: $79.99 (as of 02/17/2012)Buy Now

It's beautiful, it's elegant, and it's portable. If you live in a small space, you can tuck it away and pull it out in a jiffy. Use it as a sitting bench, or drape a favorite scarf, add a flower, and place your meditation timer on it. Instant altar.

Sit easy on this comfortable zafu and meditation cushion

Zafu Crescent Zabuton Combination Yoga Meditation Support Cushions Kapok Fill

Amazon Price: (as of 02/17/2012)Buy Now

Good posture in meditation is good for the body, mind and spirit. A zafu lifts your bottom off the floor just enough tomake sitting in meditation pose easier and promote good blood flow. Though not as organic and chemical-free as we would like, this zafu is covered in chemical-free "green" cotton. It's a start.

Om singing bowl is good for you, good for the artisans who made it

That's conscious living

Meditation Bowl and Box, Om Lotus Image; 3"

Amazon Price: $41.00 (as of 02/17/2012)Buy Now

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.

Sometimes I like music when I'm meditating

These are my favorites

Soon they will be yours, too. You can set the tone with music that calms, heals and revitalizes your spirit. Shed a harsh day and enter sacred space with Jennifer Berezan's Returning, one of the most beautiful pieces of music you may ever hear. Like Returning, Kitaro's Ki, is rich in texture, reaching deep into your soul. On a harried day, ground yourself with the familiar, exotic, healing sounds of the tropical rain forest. These are my favorites.
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Sand play soothes the spirit, refreshes the mind

Had a long day? Getting ready for a night out, but thinking you'd be better off turning on the tube and wrapping up in your favorite blankie? Take a few minutes to enjoy some soothing music and play with this miniature Zen garden. You just might find your spirits revived.

Oval Ceramic Tray Zen Garden

Amazon Price: $48.00 (as of 02/17/2012)Buy Now

It only takes a few minutes of raking this mini Zen garden before you feel the tension leave your neck and shoulders. Indulge in a few minutes play time. Enjoy an absorbing half hour with soothing music, like the choices above, and discover the refreshing side effects.

Silent, the bell calls

Tibetan Meditation Bowl

Amazon Price: (as of 02/17/2012)Buy Now

Signal the beginning and end of your meditation with the gentle gong of a Tibetan singing bowl. Before long, you will respond to the sound with an instant sense of pleasure, relaxation and heightened awareness.

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.

Bring the meditation garden inside with this gently cascading fountain

Meditation Natural Slate w/ Candle Table Water Fountain

Amazon Price: (as of 02/17/2012)Buy Now

The negative ions in running water have been proven to calm and energize. Enjoy their benefit with this artistic and handsome tabletop fountain.

Candlelight adds the element of fire

Many people like to meditate with objects representing the four elements: Earth, air, water and fire. It is thought these elements, when in balance in our lives and our living spaces, help to balance our spirits and heal our bodies and minds.

Mandalay Meditation Candles

Amazon Price: (as of 02/17/2012)Buy Now

Simply elegant tealight candle holders inspired by ancient Burmese stonework come with this blessing:
"May these meditation candles inspire you to reflect on abundance, prosperity, and good fortune in your life."

Give yourself the gift of awe

Images of nature, teachers who inspire us, and art or architecture that moves us are both humbling and motivating. Find an image that speaks to you and use it to guide you in your decisions throughout the day. Take courage from it and give gratitude for the source.

Meditation Art Poster Print by Olivier Föllmi, 28x20

Amazon Price: (as of 02/17/2012)Buy Now

Set the tone for your meditation space with an images that invokes the ancient spirit in us all.

Copyright Notice

All rights reserved. With the exception of Squidoo and Amazon images, which are used under their terms, all images on this lens are included in this copyright notice and may not be used for any purpose without my explicit permission.

A version of this meditation first appeared on my now defunct blog, Mindful Jobs, which I am rewriting and reformulating for Squidoo.

Thank you

A virtual bouquet to each of you

RosesI give gratitude to every person who reads this lens and finds something of value in it. May you be thrice blessed.

Did you try it?

If not, how do you think it might be helpful?

I'm curious whether this meditation works for you or someone you love as well as it has for me.

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  • Reply
    Thrinsdream Feb 13, 2012 @ 5:00 pm | delete
    Superb, I find meditating an essential part of life and would highly recommend to anyone who has not tried it. A great guide and very much enjoyed. It was meditative just reading through. With thanks and appreciation. Cathi x
  • Reply
    anne_mohanraj Feb 12, 2012 @ 3:29 am | delete
    Easy to follow tips on meditation. Thank you for sharing this lens.
  • Reply
    newbizmau Feb 11, 2012 @ 2:31 pm | delete
    You know I've meditated and sometimes find it more difficult than other times, but I've never set a timer for ten minutes. Maybe that will help me to relax more know that its timed and it will alert me when my ten are up. Also may encourage me to set that timer more often.
  • Reply
    davidangel Feb 10, 2012 @ 12:22 pm | delete
    Great lens on meditation, your described method works very well and is perfect for anyone wanting to meditate but unsure how. Meditation is a must for any serious spiritual student and for the religious try saying your prayers once you have attained the state of inner calm. For advanced meditation you can move your focus from the end of the nose and breath to the front of the nose, the point between your eyes. Concentrate on that point and with each breath out think "light". Maintain your calm, dismissing other thoughts and keep your focus on the light. With practice you will be able to "see" and also "feel" the light which will bring you joy or bliss in addition to the calm. In Eastern spirituality this is called the "third eye" and for religionists this is what Jesus meant when he said "The eye is the lamp of the body; so then if your eye is clear, your whole body will be full of light." Matthew 6-22
  • Reply
    cffutah Feb 9, 2012 @ 8:44 pm | delete
    I already stopped by but wasn't a AngelSquid at the time, this time I am! ... *blessed* ...
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