Practice mindfulness in just 10 minutes a day

Stress less and become more focused with our quick mindfulness training.

Mindfulness has been found to trigger a number of positive changes in the body, from improved self-esteem through to stress reduction. What’s more is that you can experience these benefits by taking just ten minutes out of your day to be mindful through meditation.

Mindfulness in six steps:

1. Give yourself time
   Set aside ten minutes each day that you know you can commit to. This could be ten minutes every morning before work, or it can be at a different time each day – either way, reserve this block of time for mindful meditation.
2. Find your personal haven
   Whether it’s your bedroom in the evening or your lounge when the kids are at school, find a quiet space that works for you.
3. Get comfy
   Find a comfy position either on a chair or on the couch, with your back straight and your feet on the floor. Let your hands fall into your lap.
4. Deep breaths
   Take around five slow, deep breaths. When you reach your last breath, shut your eyes.
5. Focus on the present
   Consider how you body feels in this moment. What does the room smell like; can you feel any tension in your body? It’s fine if thoughts begin to drift through your mind but if they do, gradually steer yourself back to passive observation.
6. Allow yourself to relax
   Try to stay in this position for ten minutes so you can completely clear your mind. Don’t be discouraged if thoughts enter your mind. This is natural and the ultimate goal is for you to become comfortable with yourself in the present moment.

For further information on therapies that can relax and de-stress, see our Therapy Topics section.

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