Use This Amazing 10 Minute Meditation Script to Reduce Stress and Calm the Mind

Meditation does not have to take hours to do or years to master. Use this 10 minute meditation script to practice mindfulness daily, reducing physical and mental issues with ease.

Meditation is a habit – source

Meditation in the long term actually changes the way the brain works, which in turn helps you develop healthier habits. You can use this 10 minute meditation script any moment you need some mental and physical relaxation.

What is Meditation

Meditation is a way to clear the mind, relax the body, and monitor the thoughts. There are many different kinds of meditations, all with different techniques and core purposes. For example, loving-kindness meditations aim to change the perception of yourself to a positive one, mantra meditations have you focus on a phrase, and chakra meditations involve visualizing energy centers in the body.

While there are different techniques, meditations have a common purpose of reducing the constant stream of thoughts and slowing the mind down to the point where it can relax. 

Meditation, when done long-term, can cause changes in the brain that benefit the body.

What are the Benefits of Meditation

Benefits of meditation include:

  • Increased concentration
  • Improved self-awareness
  • Reduction of negative thoughts
  • Increased creativity
  • Reduction of stress
  • Increased ability to multitask
  • And many more

There are even changes in the brain. Meditation increases the prefrontal cortex, the area of the brain responsible for high thinking. It will also increase the area of the hippocampus, the memory center, and helps regular the emotional centers in the brain.

Several mental health issues like anxiety, depression, and PTSD can experience benefit from daily meditation as the amygdala is reduced, the center of the brain responsible for fear, stress, and worry.

10 Minute Meditation Script

Here is a 10 minute mediation script that can help you jump-start your daily practice. You can memorize this script easily and use it daily to meditate when you have the time. This technique combines mindfulness, body scan, and breathing to make a routine that anyone can do and benefit from.

The purpose of this 10 minute meditation script is to calm the mind and body, so try to follow the steps each time you go to meditate.

1. Take 10 Deep Breaths

To begin, before going into a script, take 10 deep, long, and slow breaths. Try to focus only on these breaths. This serves a couple of purposes. First, it starts to decrease tension in the body and reduce stress chemicals by activating the parasympathetic nervous system (the part of the body responsible for relaxation). 

Next, it starts to reduce wandering thoughts, worry, and slow down the mind. Plus, these deep breaths will give you something to focus on in the present moment.

2. Now, Follow This Self Scan Script

Now, you are going to focus on your body, one part at a time. Focus your attention on your feet. Notice them and silently say in the mind “my feet are relaxing.” Move up to the ankles and calves in the same way, saying in the mind “my ankles are relaxing” and “my calves are relaxing.”

Keep going through the entire body. Move up to the knees and think “my knees are relaxing.” Slowly feel how the body starts to lose tension and tightness. Move up to the thighs and think “my thighs are relaxing.” Notice the difference between your lower body and your upper body.

Focus your attention on your abdomen, thinking silently in your mind “my abdomen is relaxed.” Go up to the chest, the back, the shoulders, and the neck, thinking about relaxing each part and stating it in your mind: “my chest is relaxing, my back is relaxing, my shoulders are relaxing, my neck is relaxing.”

Turn your attention to your arms and hands, feeling them settled, and think “my arms are relaxing, my hands are relaxing.”

Finally, move up to the face, and the head, focusing on this area and thinking “my face is relaxing, my head is relaxing.”

You should now have a fully relaxed body, and it is time to center the mind.

3. Imagine Numbers in Your Head

Now, it is time to relax the mind fully. Imagine the number 20 in your head. Now, use your hand, mentally, to wipe that number away and imagine the number 19. Repeat this, counting down to 18, 17, 16, etc.

Take a couple of seconds to visualize each number as you count down to 0 in your mind. As you finish, you should feel totally and utterly relaxed both mentally and physically.

4. Focus on the Breath

Take some time to enjoy this tranquil state of being. Focus on nothing but if you need to think, just focus on the breath. Breathe deeply and slowly, keeping the mind and body calm and in the present moment. 

5. Done!

When you’re ready, return to the world, wiggling your fingers, and toes, and slowly becoming aware of your surroundings again.

Quick Tips for Meditation Troubleshooting

Feel like you just can’t get the hang of meditation? Here are some quick tips to help you troubleshoot any issues you might come across

  • Focus on something – focus on something easy, like the breath, to reduce thinking about other things.
  • Allow yourself to wander – if your mind does wander, don’t be hard on yourself! Just notice it, without judgment, and bring the mind back to the breath.
  • Breathe deeply and fully – deep breaths relax the mind by reducing stress hormones in the body.
  • Don’t meditate where you sleep – if you meditate where you sleep, you may just fall asleep, which isn’t meditation.
  • Meditate at a set time daily – by setting a time to meditate daily, you can start to make it a habit.

The Takeaway 

Meditation is a great practice you can add to your daily life that helps reduce stress, increase mental health, and improve overall wellness. Even the act of breathing while you meditate has tangible health benefits, as deep breaths activate the parasympathetic nervous system, which returns the body to homeostasis.

Use this 10 minute meditation script to help start a practice that improves overall wellbeing exponentially! Make meditation a habit.

Remember that health tends to start from within. Eat nutrient foods to improve health by giving your body the building blocks it needs to thrive mentally, physically, and emotionally. A fitness journey is about progress, not perfection.

Move daily, self-care, and never forget gut health! The gut microbiota affects muscle growth, mental health, the immune system, metabolism, and digestion, so be sure to learn everything you need to about the gut microbiota today for free here!

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