The last two days have been stressful and jam-packed. I had to hustle from one task at hand to another. Yet there’s still lots to be done. And most certainly, I have to keep doing this. So I asked myself “where is the time for me?” I need to clear my head to keep going stronger. That isn’t something to overlook. I had to find something that takes less time and does more good. Come on, is that even possible?

I assure you, yes.

Every day before work, I do a super quick 10-minute meditation practice. To bring my focus together and to get ready for work.

It only takes 10 minutes as I said but it is awfully helpful.

Take today for an instance, even before I started writing this article, I spared 10 minutes to meditate and I feel so energized and my mind isn’t cloudy anymore.

But to reap more from just a 10-minute meditation practice, you need another secret agent. That is Binaural beats.

10-Minute Meditation Technique for Beginners

There are many meditation techniques but honestly, this worked for me better than any other. Let me walk you through the best meditation practice ever.

1. Binaural beats

First and foremost, go to Youtube and type in Binaural beats. You will see a lot of options — For positive energy, study, sleep, so on. Find what you like and play it on for the next 10 minutes.

Not just while meditating, sometimes I also play it in the background at a soft volume while working. It keeps my mind distraction-free and stress-free.

2. Set timer

Set a timer for 10 minutes on your phone so you don’t keep checking your phone if it’s been 10 minutes. Do you know what is the most common question we keep thinking of while meditation?

It’s “how long it’s been?”

So set the timer and you’ll be free from that distracting thought.

3. Find a comfortable position

Sit on the floor cross-legged, or on a bed leaning against a pillow, lie down, or whatever. The only thing that matters is you being physically comfortable.

You will get a chance to work on your mental comfort only after physical comfort. Otherwise, you’ll just keep squirming all 10 minutes.

4. Close your eyes

Now gently close your eyes and keep them shut until the end of your meditation. Give your senses a rest. When you’re not seeing, your mind will have a teensy bit less to think about.

5. Breathe in and out

Take long and deep breaths. In… and out…

In… and out…

Do this again and again without a break. Fill your lungs with the air you breathe in, and then out as you deflate them.

Remember feeling heavy for a second and then light again. This feeling is what we are trying to achieve in our minds too.

6. Visualize

Now the final thing about this 10-minute guided meditation is visualization. Without binaural beats, your mind will go wild thinking about all kinds of stuff. So your visualization can be active then.

But here, with Binaural beats, your mind will not be as busy. Your visualization will be latent. I personally felt more like my mind was trying to visualize only the sound I’m listening to if that makes sense. That is why I called Binaural beats a secret agent.

Hope it helps you take off your stress in the gentlest way possible. Try and let me know in the comments if it worked for you.

I also suggest you try Headspace Guide to Meditation on Netflix. It’s really good, I watch it time and again.

I’ll see you soon again!

 

Cheers,

Nikki.