When we start a day on a positive note, it can put the melody for the hours ahead. Meditation 10 minutes quickly every morning can help you feel more calm, more focused and even happier. This is a 10 -minute morning meditation practice designed to help us feel peaceful and happy.
Prepare your space to meditate
Before starting, look for a quiet, comfortable point in your home. It can be a corner of the bedroom, balcony or even your living room. Sit comfortably on a chair, cushion or yoga carpet with straight back but relax. If possible, fade the lights or let the sunlight naturally come in to create a peaceful atmosphere. Keeping troubles like your phone will help you focus better. If you like soothing sound, you can play soft musical instruments or natural sounds to enhance the experience.
Start with deep breath (2 minutes)
Start meditation by focusing on your breath. Close your eyes and inhale slowly, deep through the nose for four times. Hold it for a while and then breathe out slowly through your mouth for six times. Repeat this for two minutes.
This deep breathing technique reduces the level of stress, cleanses your mind and prepares your body to meditate. Feel the stress from your body with each exhalation. Why does it work: The deep breath activates the sympathetic nervous system, reduces anxiety and feels calm.
Visualization of gratitude (3 minutes)
After getting your breath, turn your focus to gratitude. Think of three things you are grateful. It may be something simple like a good night’s sleep, your loved ones or even a cup of tea that you will like later. Find out these things in your mind and allow yourself to feel the joy and warmth they bring. The gentle smile when you do this is a small gesture that can improve your mood immediately. Why does it work: Gratitude helps to move your concentration from what is missing to what you have, promoting happiness and satisfaction.
Focus on a positive affirmation (3 minutes)
Take the next three minutes to repeat a positive or loud confirmation. Choose something resonating with you, such as: I have the ability to handle whatever happens my way today. Let the words sink and believe in them. This reality remains your brain for positive and helps reduce your doubts. Tip: Write down your assertion on a sticky note and put it in where you will see it often throughout the day.
Consciousness (2 minutes)
In the last two minutes, bring your perception to the present time. Pay attention to the environment around you, the sound, smell or feeling of your breath. If your mind wanders, gently bring it back to the present without judging. Feel grateful for the time you have taken care of your mental health. Slowly open your eyes and stretch your body gently to make it easy on your day. Why does it work: Mindfulness helps you still anchor in the present, reducing overly thought and stress.
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Why this 10 -minute habit works
This meditation habit combines the elements of mindfulness, gratitude and positive affirmation, three strong practices have been shown to enhance happiness. Even if you are not used to meditation, spend 10 minutes every morning for this practice can make a noticeable difference in your mood and the prospect of life.
