Begin Your Mindfulness Meditation Journey 10 Minutes at a Time

When we think of the term “meditation”, we picture a serene individual sitting for hours on end with a content look on their face. Such looks are ones we yearn to have especially in current times of instability and confusion. However, just like the decline of gym membership subscriptions after January, wellness habits die down fast as we venture further into the years due to the rapid lifestyles we live. Mindfulness meditation, as a result, becomes an illustrious daydream for most.

Recent research in continuation from decades of findings has confirmed that a person only needs a minimum of 10 minutes a day to begin their mindfulness meditation journey, with 20 minutes at most to see clinically significant results in anxiety reduction and self-compassion (Bahrke & Morgan, 1978; Berghoff et al., 2017; Palmer et al., 2023). The implication of these studies lowers the barriers to accessibility for individuals with busy schedules or those who think they have to live a monastic life in order to experience true peace.

For comparison, this is roughly the same amount of time as:

1. NFL halftime 
2. Brewing tea
3. Updating your laptop 
4. Hockey intermission
5. Charging your phone 

The essence of mindfulness meditation for us mere mortals is to provide the consciousness with time to decompress. This means staying awake with our inactions and actively driving our attention inwards. This notion distinctively contrasts with our common approach to life where all our attention is focused outward. Imagine a person who blindly rushes forward only to see themselves when a mirror blocks their path. The metaphor signifies our struggle to thrive in our environment only to see the extent to which their mind, body, and spirit have deteriorated from the lack of attention within. 

There are various ways to practice mindfulness meditation depending on personal preference. For those who prefer to simply sit in silence, focus on the “boredomness” that bubbles up from within. If the body is constantly being told to perform actions, boredom is its way of feeling insecure from the lack of it. Remind yourself that you are more than your actions and even inactions speak just as loud and there is no reason to be “on it” all the time. Relaxation in this case is reminding the body it does not have to be alert all the time. 

A quick trip to YouTube will yield more guided meditation videos than one can finish in a lifetime. Counseling Wellness Center of Pittsburgh has also curated a few quality guided mindfulness meditation videos for those seeking to begin their mindfulness journey through digital media. For those who prefer a hands-on approach, Counseling Wellness Center of Pittsburgh has an experienced therapist who will walk you through each process of mindfulness from both a holistic and evidence-based approach.

Looking for Counseling that uses Midnfulness Meditation?

If you’re looking to start your mindfulness meditation journey, contact us at 412-856-WELL or fill out the form below to get started.

Written by Charles Asavatesanon, Counseling Intern

References

Bahrke, M. S., & Morgan, W. P. (1978). Anxiety reduction following exercise and meditation. Cognitive therapy and research, 2(4), 323-333.

Berghoff, C. R., Wheeless, L. E., Ritzert, T. R., Wooley, C. M., & Forsyth, J. P. (2017). Mindfulness meditation adherence in a college sample: comparison of a 10-min versus 20-min 2-week daily practice. Mindfulness, 8(6), 1513-1521.

Palmer, R., Roos, C., Vafaie, N., & Kober, H. (2023). The effect of ten versus twenty minutes of mindfulness meditation on state mindfulness and affect. Scientific reports, 13(1), 20646.