10 Minute Meditation Routine For Those With A Restless Mind
If you have a mind that can't sit still for more than 30-seconds, meditation might seem like a lost cause. Closing your eyes and attempt to think of nothing for hours only to fail miserably can lead to massive frustration. But, don't stress out too much.
There are several other ways to approach it and the best kind of meditation is the one that works for you. Meditation doesn't have to be about "thinking of nothing". The act of meditation should help you feel happier and more productive.
Here is one quick 10-minute meditation routine that works very effectively for increasing self-awareness, relieving stress, improving clear thinking, and enhancing focus.
Step One: Pick a time and place during the day that you can dedicate 10 minutes every day for meditation. You want to pick a place where you’ll be comfortable and have little distraction.
You don’t need to sit in a full lotus position, a nice chair works just fine.
Step Two: As you relax in your chair, take a deep breath. Inhale for 5 seconds. Hold for 10 seconds. Exhale for 5 seconds. Slowly close your eyes.
Step Three: Once you have closed your eyes focus on how your heart beats. Try to feel and hear it in your chest. If you can’t find the beat, put your hand over your chest. Feel it pump oxygen to your entire body. Do this for 1 minute. Your mind might start to wander during this time. Don’t worry if it does. Just recognize that it did.
Step Four: Once the minute is up, ask your brain to start thinking of little things that you are grateful for at the moment. If you get stuck, you can always be grateful for your heart that beats about 115,000 times a day to keep you alive. Do this for 4 minutes. Don’t forget to take nice deep breathes in the middle and don’t worry about getting the time exactly right. Take your time.
Step Five: For the last half of your meditation, ask your brain to imagine accomplishing today's tasks. Visualize them already done with excellence. Focus on how that feels. As you finish your meditation, slowly open your eyes and take some time to notice how you feel.
Final note. The first time you meditate it will feel weird and awkward. You will start to wonder if it is working. This is normal. Getting uncomfortable is necessary for growth. Don’t focus on seeing massive results on the same day. As you continue to practice, you’ll start to start to notice how much faster you are able to come back to focus.
Meditation Music - Stimulate Alpha Brain Waves
Here is a great track to play in the background while trying to meditate. Download link is below as well. I'd recommend downloading it and setting it on repeat. This way the soundtrack is not interrupted by silence while you are still meditating.
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