The Most Important 10 Minutes of Your Day
Originally published in LinkedIn
Have you ever woken up to your mind sorting all the things awaiting you and you haven’t even gotten out of bed yet? Or perhaps you are in the middle of doing something and are so distracted by the next thing that you feel anxious about how you are going to “get it all done”.
These are common experiences and signs that your brains working overtime and needs a chance to rest. Rest often falls to the bottom of the priority list in a society that over values achievement and doing as a form of self-worth. The irony of it all is that the less time you make for yourself the less time you will have. It’s a vicious cycle if left unmanaged.
When was the last time you intentionally took 10 solid minutes to align yourself mentally, physically and emotionally? The power of such a practice has the ability to bring you the mental clarity you are seeking an enhanced sense of peace and fulfillment as well. As long as it’s not another box to be checked in the day…
The Practice of No-thing
Meditation is mainstream these days with many seeking new ways to meet the demands of modern life. Yet with so many “things to do” how can sitting and “doing nothing” actually be the most important part of your day?
Well for starters it creates much needed space in our lives for our minds to stop problem solving, fixing, remembering and to connect with ourselves and what we value. Imagine if you started each day deeply rooted this way.
Speaking from personal experience, the days I don’t take time to center myself are notable different than the ones I do. I had my own challenges in creating a consistent practice because I simply didn’t prioritize it. So, making yourself a priority is the foundation of sticking with a daily 10-minute practice.
Fun Fact: There are 1,440 minutes in a day – take 10 to shift the remaining 1,430 minutes.
Three 10-Minute Practices
1 - Practice Non-Doing
Sit still and watch your thoughts drift by like clouds in the sky, then pay attention to a single sense (hearing, touch, sight, taste, smell). As you notice your mind wander to thoughts, gently recognize your mind has wandered, release the thought by thinking the word “thought” and come back to paying attention to a single sense. Pause and notice how you feel from the start of your practice to the end.
2- Counting the breath
Take a comfortable meditation posture: posters to choose from are lying down, sitting (floor or chair), kneeling, standing, walking or even rhythming exercise. Meditation isn’t something to be endured. Don’t limit yourself to what you think you have to do, practice in a way that meets your needs.
Allow your body to come into the moment by conducting a brief body scan. Invite a sense of softening to your body and mind during your body scan. Starting with the crown of the head, let your awareness float through your entire body until you get to the soles of your feel.
Now shift your attention to notice your body breathing, allow your breath to be easy and natural. Counting from 1 to 4 and from 4 to 1 – resting the mind on the count and the sensation of breath.
For Example:
Inhale 1
Exhale 2
Inhale 3
Exhale 4
Reverse & Repeat
Pause and notice how you feel from the start of your practice to the end.
This is a wonderful beginner practice because it gives busy minds something to do to anchor into the present moment with the breath. You are using the mind to calm the mind, now that is powerful!
3- Moving Meditation
The thought of sitting for some is the last thing that is going to soother an active mind. Instead get moving! Rhythmic movement has been shown to elicit a meditative state.
Go for walk, turning off any phone or tech reminders – except for your 10-minute timer. Remember this is a practice in becoming present, so there is no where you have to be and there is no goal. Simply become present with the sensation of walking and being. Notice your feet connecting with the earth, the gentle swinging of your arms, the sensation of breathing – let the awareness float between the different sensations you notice as you move. Keep coming back to sensation over and over again for ten minutes. Pause and notice how you feel from the start of your practice to the end.
Consider how taking care of yourself is taking care of others. Our lives are so interconnected, being able to bring a deeper presence within allows you to radiate that out into the world. And that is why taking 10 minutes is one of the most important things you can do in your day!
Be Well ❤️