How to Do a Quick an Easy Meditation

Here's a quick and easy way to start your day on a good note. All you need is ten minutes of your time to do this daily meditation.

Find a quiet and relaxing environment

Perhaps your bedroom, den or patio.

Sit comfortably in an upright position

Be sure your back is straight for ease in breathing .

Close your eyes

• Slowly inhale for five seconds.
• Slowly exhale for another five seconds.

Tense and relax from toe to head

• Tense the muscles in your toes as you inhale.
• Relax your toes as you exhale.

Continue the same technique

Tense and relax your lower legs, then knees, then upper legs and so on. Do this for every muscle group until you are completely relaxed.

Imagine each breath as a relaxant

Focus on nothing but your breath and the tensing and relaxing of your muscles .

Repeat this for 10 minutes

Spend more time with this exercise, if needed.

Carry on with your day

Your feelings and reflections of the day may be calmed by this meditation .

Tips

• To improve concentration, place your focus on an imaginery small circle in the space between your eyes.
• Use this technique at any time during the remainder of the day to relief small episodes of stress.