Try The 10-Minute Meditation Technique

by Z Living Staff

Meditation has been shown to directly affect the brain, changing it in ways that increase attention span and memory. Choose a time between 6 PM and 10 PM to do a 10-minute meditation. Practice this meditation for five days, at the same time each day. For the meditation, choose either a divine object or simple mantra as your focus. A divine object may be God’s image, however it appears to you. A mantra, such as om or amen, works well.

  • Find a quiet, meditation-friendly place.
  • Sit in a comfortable, relaxed position facing north or east.
  • Close your eyes.
  • Hold the image of your divine object in your mind’s eye, or silently repeat your mantra.
  • Don’t concentrate. Simply observe your image or listen to your mantra’s silent sound.
  • Be a detached witness. Don’t chase your thoughts, let them pass.
  • When distracting thoughts occur, simply lead your mind back to the object of your meditation.
  • When the 10 minutes is complete rest for at least a minute with your eyes closed.
Note: Try not to judge your thoughts. They are an integral part of the process of meditation, not obstacles to it. When you begin to meditate your thoughts will likely come in a steady flow. With practice your thoughts will become like a calming waters, disturbed by only the occasional ripple.

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