How A Simple 10-Minute Meditation Can Change Your Life
The irony is, the more you try to control life and others,
the more out of control you feel.
– Adyashanti –
I don’t know about you, but in today’s world, most of us are experiencing a constant onslaught of stress. We are bombarded by uninvited energies coming at us through television, computers, and cell phones. We are the information overload generation, saturated with social media, financial, relationship and environmental toxicity. To counteract this enormous force of negativity and distress, we need a superior power, gathered within ourselves; and meditation connects us to this internal reservoir of cleansing, enlightening energy. Meditation, in effect, brings out our Superpowers!
There was a time when nature provided this sense of beingness. It surrounded people in their daily routines and rituals of existence. There were no artificial sound vibrations or cell towers; no stresses and diseases resulting from urban industrial complexities. There was the sound of water, the hum of the wind, the beauty of the stars in the sky, and the scent of the earth. There were natural tempos in every aspect of life.
Nowadays we can live our entire lifespan without ever directly contacting nature. We live in artificially controlled climates, we gather food from fast-food restaurants or from stores where it is packaged in a factory; we live divorced from ourselves, others and from our natural organic origins and pace of life.
Meditation allows us an easy, convenient, portable method to enter into those lost natural rhythms and aesthetics. By closing out the world around us, letting go of our bodies, and clearing the mind of all the artificial stress it gathers, knowingly or unknowingly, during our hectic day to day routines.
Meditation costs nothing, it has no harmful side effects, and it won’t add calories or cholesterol to your body. Nor is it addictive in the sense of drugs and alcohol. But it does provide practitioners with an elevated sense of well-being, often compared to a natural “high” more powerful than those induced by drugs, and this component of meditation is one that can be fully embraced for positive, healthy benefits.
The human body is a complex creation, and in the brain, the body naturally produces drugs that are hundreds of times more powerful than pharmaceuticals. As one meditates, the body secretes these “bliss” hormones and chemicals that provide an incredible rush of energy and happiness, and this is only one of the amazing side effects of meditation practice.
Meditation has been shown to:
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Play a key role in helping people overcome anxiety and depression.
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Proven itself a valuable tool to enhance sports or work performance.
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Help increase the memory and other mental functions in people suffering from attention disorders. Also, it has been shown to improve memory loss in the elderly.
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Help people deal with grief or the aftermath of trauma. It can help you to regain contentment and peace.
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It helps access deep states of creativity.
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It benefits the immune system and increases overall physical health and vitality. This results in more sustainable vigor, sexual energy, and calm, as it provides a restfulness that is comparable to exceptionally deep sleep.
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Enhance a beautiful sense of acceptance in self, others and the world. By calming the nervous system, fears are subsided and a heartfelt compassion begins to take its place. Many believe that as the number of people who meditate in the world increases, the world itself will become a kinder and more compassionate place.
This is by no means a complete list. We’ve barely dipped our toe in the water. However, if you would like to experience some of these benefits and also contribute to a more peaceful and harmonious world, you only need to dedicate about 10 minutes a day mornings and evenings. You will be amazed at the results you get by just taking a small amount of time out of your stressful life to pause, and drink from the mental oasis that is meditation.
No one saves us but ourselves. No one can & No one may.
You must walk the path.
– Buddha –
Simple 10-minute Meditation Practice
This is a simple 10-minute meditation practice that can be done in the morning and evening. It will help get you started and hopefully get you hooked!
- First, make sure to find a quiet and comfortable spot to meditate. You want to make sure you will not be disturbed for about 10 minutes. Allow yourself to sit in a comfortable position. if possible it is best to sit up with a straight spine. If you feel comfortable sitting with crossed legs on the floor, referred to as the lotus position, then go for it – however it is not necessary. The only thing I would say not to do is lay down because there is a good probability that you will fall asleep.
- Now that you’ve found a comfortable sitting position, close your eyes and begin a quick body scan. Very gently bring your attention to your feet and notice how your feet feel. Do not try to relax your feet or manipulate them in any way. You just want to notice them, become aware of your feet. Then begin to gently move your awareness up through your body from your feet to the top of your head. The very act of bringing your awareness to the different parts of your body will create relaxation and begin to move your mind into a quieter space.
- Once you have completed the body scan. Gently bring your awareness to your breath. You are going to do a counted breath technique in which you:
a) inhale on a count of 5
b) hold your breath for a count of 5
c) exhale on a count of 5.
d) hold the out-breath for a count of 5.That’s one cycle. Now repeat that cycle for about 5-minutes.
THAT’S IT! It is that simple, but do not mistake simple for ineffective. This little breath technique has some powerful benefits. The deep relaxation alone will begin to completely change your nervous system and brain chemistry for the positive over time.
If you have respiratory issues, or you find that 5 seconds is too difficult, to begin with, then please lower the number and do the best you can. With practice, your breath capacity will naturally increase. It is important to note: NEVER force the breath! Stay relaxed and make it easy for yourself.
If you enjoyed this meditation process and would like to go deeper into discovering your SUPERPOWERS, check out the 15-Minute Manifestation Program. I have found that it has accelerated my manifesting abilities and made my meditation practice almost effortless. It’s my favorite GO TO tool when I need to really go deep into the subconscious and reprogram any negativity or stuck outdated beliefs. You can read my review of the 15-Minute Manifestation Program HERE, or click below to find our more.
I WISH FOR YOU THE FULL EMBODIMENT OF ALL YOUR POWER AS A CREATOR!
I hope you find this article helpful. If so, please let me know by leaving your comments below, and always remember to SHARE with friends.
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