ThoughtBrick

  • Home
  • Blog
    • Wim Hof Method
    • Yoga
    • meditation
    • 30 day challenge
    • Mind
  • About
  • Projects
  • Contact

Ten minute meditation for beginners

October 11, 2013 by Clare

FacebookTwitter

meditation for beginners

There are hundreds of different ways to meditate. As I sit and write this, all kinds of instructions from meditation sessions are popping into my head…

Focus on the breath, sit down cross legged, relax, repeat a mantra, focus on the third eye, breathe, count to ten, close your right nostril, breathe through the left nostril, focus on the heart chakra, sit down in a chair, visualise, focus on the tip of your nose, imagine breathing out a white light…

You get the picture. Every meditation for beginners class I’ve been to has taught me to do something different. There’s nothing wrong with the fact that there are so many different techniques, but it can be unconstructive when people say that a particular way is the only way to successfully meditate.

This definitely isn’t the case. Meditation isn’t about following a rule book — everyone is different, so always treat meditation instructions as guidelines for you to adapt to suit you.

Meditation for beginners — before you start

  • Don’t meditate on a full stomach.
  • Find somewhere quiet where you won’t be easily disturbed.
  • You can meditate in any position providing your back is straight. Sitting cross legged or on a chair with your feet flat is fine.
  • In the beginning it’s probably best not to meditate lying down as it’s easier to fall asleep.

10 minute meditation

Once you’ve found somewhere quiet to meditate and you’re comfortable, close your eyes and start to focus on your breath.

The idea is not to stop your thoughts — if your mind is very active, just watch your thoughts play out like a film, but don’t pay them attention. Instead, focus on your breath.

Some people also find that repeating a mantra or a word can help to focus and relax the mind and calm the chatter going on in their head.

On top of this, focusing on a particular area of your body will also help. You could start by focusing on the area between your eyebrows or your heart chakra, or your stomach rising and falling with each breath.

Hopefully this hasn’t complicated things. When you start to practise meditation, play around with your focus to see which part of your body it feels most natural to focus on.

Then after a couple of experimental ten minute sessions in the beginning, try to stick to one technique and practise every day for just ten minutes.

Be patient — with time, you’ll notice how easier it is to still the mind and remain in the present. Once you feel comfortable meditating for ten minutes, you can then extend the time until you gradually build up to one hour or longer in meditation.

If you are new to meditation, there’s a great book called Inside Meditation by. It’s split up into bite size chunks that are easy to digest and explains everything from the history of meditation to what happens when people meditate.

facebookShare on Facebook
TwitterTweet
FollowFollow us

Related posts:

  1. Meditation exercise for distracted, thought filled minds
  2. Can I teach meditation with a yoga teaching qualification?
  3. What is Meditation? Some initial thoughts
  4. What I think of the 15 Minute Manifestation programme

Filed Under: Bliss, Body, Mind Tagged With: meditation


Find what you love and do it. Set your goals, take risks, trust your instincts and measure success by your own standards.... ...See About

copyright © 2025 · Clare Hudson

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT