10 Minute Guided Meditation for Beginners: A Step-By-Step Guide

Meditation has been around for centuries, but it’s a practice that people from all walks of life are practicing today. It’s been scientifically proven to lower blood pressure and reduce anxiety, stress, and depression. In other words, there are a lot of benefits to reap from meditation. Meditation is a great way to start your day or end your day with peace and clarity of mind.

You might think that you don’t have the time for meditation, but think again! You can be guided through a 10-minute meditation in only 10 minutes! So what are you waiting for? Grab a timer and follow these simple instructions.

What is meditation?

Meditation is simply focusing your mind on one thought, feeling, or situation at a time. We’ve already heard that our mind is a crazy, chaotic place. Now we are being told that we have the power to control the craziness of our thoughts and make them positive, giving us clarity and calmness.

That is not all. When we quiet our minds and focus on one thing, we change the way our brain works. This is called neuroplasticity, and it makes you smarter. That’s why neuroscientists are telling us to meditate! This new science-based evidence proves meditation is one of the most powerful tools we have for improving our brain, improving our mood, and bringing better health.

Why do I need to meditate?

  • It helps you calm down and develop more compassion for other people, animals, and nature.
  • Meditation reduces stress and lowers blood pressure.
  • Meditation lowers levels of the stress hormones cortisol and adrenaline.
  • Meditation helps people live longer and leads to less anxiety and depression.
  • Meditation helps you live a happier life.
  • Meditation can lead to longer and healthier lives.
  • Increased performance in all areas of your life.
  • Improved concentration and memory.

What Happens When You Meditate?

When you meditate, the neurons in your brain send signals to each other to restore your focus and connect you with the present moment. This way, you are able to live in the moment and focus on what is happening in your life right now. During your meditation, your focus shifts from the past to the present and builds more awareness in order to improve your life.

It helps you to reduce stress and improve your sleep. It’s also said to boost your self-confidence and positive thinking. And, if you are trying to get over a phobia or just to practice mindfulness, then you should definitely give meditation a shot.

10 Minutes of Meditation

Think a 10-minute meditation a day is a too little time to make a difference? Think again! Studies show that even small doses of mindfulness can have a dramatic effect on our physical, mental, and emotional health.

Meditation is an opportunity to get away from these distractions and reconnect with what matters most in life. In just 10 minutes of meditation, just follow these simple steps.

Set A Timer

Meditation and seeing a clock at the same time is impossible, so you can set a timer on any device like your phone or computer. The ideal time for setting it for 10 minutes, But it depends on you. It doesn’t matter if you meditate for 1 minute or 10 minutes. You can just choose a time that feels good.

Ground yourself

When it comes to meditation, it doesn’t matter where you do it. You just need to pick an environment that is comfortable enough for your ten-minute session. If you sit down, you can either sit on the ground cross-legged or on a chair with your feet firmly rooted and in contact with the ground

Check your position

Take some time to check your condition before you start. In a sitting position, try to keep your back as straight as much possible, without any tension. Make sure your shoulders, neck, and jaw are Comfortable. Do a quick mental scan on all of your body and make sure there is no area of stress.


While meditating, you can keep your eyes closed or open it all depend on you. If you have a private space like in-home, you might prefer to close them. If you’re sitting in the center of a busy office, for this, you keep them open.

When meditating with open eyes, try to find one point about three feet in front of you and focus on that throughout the meditation. Whether your eyes open or closed, stick with that way throughout the meditation.

Focus on the breath

Start your timer and bring your focus to your breathing. Try to breathe normally never adopt any pattern that feels bad, because you’re going to do this for up to 10 minutes so your breath needs to be sustainable. Just notice how your breathing feels right now? is it particularly shallow or uneven? Try to find a way to breathe long and regularly that feels natural way?

Notice your attention

After focusing on your breath, your mind will sense a gap in your thoughts and will try to plug it as quickly as possible with more thoughts. If you feel yourself getting caught up in a train of thought, then simply bring your attention back to your breath.

It did not depend on how many times this happens (you know easily after some practice). Every time you feel running away with thoughts and stories, just simply return to the breath and again focus on each in and out-breath until your timer goes off.

It is not complicated visualizations, there is no chanting, simply a chance to connect with yourself. First Set a time, then find a place, check your position, then focus on your breath, and enjoy 10 well-deserved minutes to yourself.


It’s all about taking the first step. One minute at a time, make meditation a part of your daily routine. Then, over time, you will see and feel the incredible changes that meditation can bring into your life. Meditation has been proven to help our physical, emotional, and mental health on every level.

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