Apr 8, 2021
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Love the idea of meditating but no idea where to start? This guide – by Headspace, the
experts in meditation – on learning to meditate in ten minutes or less is a great place to begin.
If you’ve decided to give meditation a shot, congratulations! You’ve also decided to improve
your sleep, lower your blood pressure, increase your marital harmony and reduce your stress.
In fact, setting aside a little time each day to get to know your mind is a great step on the path
to an altogether healthier and happier life.
Find a quiet space where you can relax. Sit comfortably in a chair with your hands resting in
your lap or on your knees. Keep your back straight – sitting at the front of the seat might
help. Your neck should be relaxed, with your chin slightly tucked in. Commit to spending the
full time on the meditation, whether you find it difficult or easy.
Defocus your eyes, gazing softly into the middle distance. Take five deep, audible breaths: in
through the nose and out through the mouth. On the last exhalation, let your eyes gently
close.
Take a few moments to settle into your body. Gently observe your posture, and notice the
sensations where your body touches the chair and your feet meet the ground. Feel the weight
of your arms and hands resting on your legs. Acknowledge your senses: notice anything you
can smell, hear or taste and sensations of heat or cold.
Slowly turn your mind inwards. Scan your body from head to toe, observing any tension or
discomfort. Don’t try to change what you find, simply take note of it. Scan again, although
this time notice which parts of the body feel relaxed. Take about 20 seconds for each scan.
Now turn your awareness to your thoughts. Notice any thoughts that arise without attempting
to alter them. Gently note your underlying mood, just becoming aware of what’s there
without judgment. If there’s nothing obvious, that’s fine, too.
Bring your attention to your breathing. Don’t make any effort to change it, just observe the
rising and falling sensation that it creates in the body. Notice where these sensations occur –
be it your belly, your chest, your shoulders, or anywhere else. For a few moments, focus on
the quality of each breath, noting whether it’s deep or shallow, long or short, fast or slow.
Begin silently counting the breaths: 1 as you inhale, 2 as you exhale, 3 on the next inhalation,
and so on, up to 10. Then start again at 1.While doing this, it’s completely normal for
thoughts to bubble up. You don’t need to ‘do’ anything – just guide your attention back to the
breath when you realise the mind has wandered off. If you can remember the number you’d
counted up to and start again from there, or simply start from 1 again. Don’t rush the
breathing and just allow it to continue at its own pace and rhythm. Continue until the timer
sounds.
Spend 20-30 seconds just sitting. You might find yourself inundated with thoughts and plans,
or feel calm and focused. Whatever happens is completely fine. Enjoy the rare chance to let
your mind simply be.
Become aware once more of the physical feelings: of the chair beneath you, where your feet
make contact with the floor, your arms and your hands resting in your lap. Notice anything
you can hear, smell, taste or feel. When you’re ready, slowly open your eyes.
Well done! You just meditated for a full 10 minutes. Recognise how you feel – is it different
from when you first sat down to meditate? Remind yourself of this feeling the next time you
feel stressed or worried, and know that with just 10 minutes of meditation, you might feel a
little bit better.
The easiest way to get started is with the Headspace app (it also offers a whole range of
meditations for different topics, and support throughout your meditation practice), but if
you’d like to dip your toe in the water, you can use a timer and follow these simple
instructions.
Watch this video to help you get comfortable before your first meditation.
Shared with permission from Headspace.
Bawah Reserve offers mindfulness meditation practice and floating meditation program as part of our Wellbeing Journeys. To learn more about our Journeys, click below:
Find your balance at Bawah, with a journey designed to lead the way to self-discovery and a renewed connection to the world around you.
Andy Puddicombe is a meditation and mindfulness expert. An accomplished presenter and writer, Andy is the voice of all things Headspace. In his early twenties, midway through a university degree in Sports Science, Andy made the unexpected decision to travel to the Himalayas to study meditation instead. It was the beginning of a ten-year journey which took him around the world, culminating with ordination as a Tibetan Buddhist monk in Northern India. His transition back to lay life in 2004 was no less extraordinary. Training briefly at Moscow State Circus, he returned to London where he completed a degree in Circus Arts with the Conservatoire of Dance and Drama, whilst drawing up the early plans for what was later to become Headspace.
Experience true wellbeing at bawah reserve
If you haven’t seen it yet, we highly recommend watching Seaspiracy—the new Netflix...
Tourism provides around 12.7 million jobs in Indonesia, representing 10.5% of total...
Gado Gado is one of Indonesia’s national dishes, literally translated as “mix mix.” The...
“No one knows for certain how much plastic has accumulated in the seas. The best guess,...
Wondering what this new term is for the latest in food trends? Here we tackle fifteen of...
Starting to plan your dream wedding? Some couples have a clear idea of their perfect...
So you’re engaged to be married and busy planning the when and the where. The...
With 100 hectares of tropical forest to explore at Bawah Reserve we appreciate the...
Wellbeing trends come and go; some grow and flourish, while others disappear simply to be...
Due to past unsustainable fishing practices such as dynamite, cyanide fishing and the...
As a resort located in Indonesia, we draw inspiration from Asian customs. In terms of our...
“One can't fail to fall in love with Bawah. The colours are intoxicating; the shipwrecked...
Coffee has long been en vogue – and the ever complicated orders at Starbucks are proof of...
Water is essential for a healthy diet, and drinking at least two litres a day can keep...
As many countries face extended lockdowns to contain this crazy pandemic we thought it...
Much like everyone else, we at the Anambas Foundation entered the year 2020 feeling...
Singapore may be a small, diamond shaped island, spanning 50 kilometres from east to west...
You may think that Bawah Reserve is simply one island but the Reserve is made up of six...
Bawah Reserve has a variety of activities to suit every type of holiday from adventure...
In the Covid’19 era the demand for private transport is increasing and it’s not hard to...
Masks are here to stay, especially if you plan to travel. As a sustainable resort we love...
Working from home during the Covid-19 pandemic has made people around the globe realise...
With warm tropical breezes, plenty of sunshine and endless turquoise waters, Bawah...
We are often asked about the best time of year to schedule a trip to Bawah Reserve.Which...
Whilst travel is limited and the majority of the world’s workforce is setting up office...
Getting to Bawah Reserve couldn't be easier. If you are coming via Singapore we handle...
© Bawah Reserve 2020. Anambas. Riau Islands. Indonesia
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