10-Minute Meditation for Beginners

by | Oct 18, 2023 | Meditation & Mindfulness

Welcome to a guided journey designed for those who are new to meditation. In just 10 minutes, you can start to explore the calming and focusing effects of this practice. This meditation aims to help beginners become grounded, present, and attuned to their internal experiences. Remember, there’s no right or wrong way to meditate—it’s all about finding what works best for you.

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10-Minute Meditation for Beginners

Preparing for Meditation

Embarking on your meditation journey begins with creating a conducive environment. Ensure you’re seated comfortably, maintaining an active posture to avoid dozing off. Keep your spine tall and let your hands rest on your lap or knees. Closing your eyes can enhance focus, but it’s also fine to keep them open with a soft gaze directed downwards.

Starting the Meditation

Begin by attuning to your current emotional and physical state. Inhale deeply, hold for a moment, and exhale slowly, extending the exhalation longer than the inhalation. Repeat this breathing pattern, each time delving deeper into the breath and allowing a wave of relaxation to wash over you. If distractions arise, acknowledge them and gently return your focus to the breath.

Grounding Exercise

Breathing into Different Parts of the Body

Body PartAction
Feet & LegsFeel the groundedness, release tension.
Pelvis & Lower BackRelax and breathe into these areas.
Heart & Upper TorsoIf gratitude arises, embrace it.
Arms & HandsUnclench fists, open palms.
Neck & HeadRelax the jaw, unfurl the brow.

Immerse in the sensation of each breath weaving through your body, creating a continuous figure-eight pattern. If certain areas feel tense, focus your breath there and visualize the tension melting away.

Completing the Meditation

Completing the Meditation

As the session nears its end, allow your attention to gradually return to your surroundings while keeping the eyes closed. Be gentle with yourself; each meditation experience is unique and valid. Take three final, deep breaths, each one deeper than the last, sending the breath through your entire body.

As you exhale the third breath, feel the energy circulating within you. When ready, gently open your eyes and embrace the renewed sense of calm and focus. Each meditation session is a step towards greater self-awareness and inner peace.


Meditation is a personal and evolving practice. Allow each experience to unfold naturally and be patient with yourself. With consistent practice, the benefits of enhanced focus, presence, and calm will become increasingly evident in your daily life.

Takeaways from the 10-Minute Meditation for Beginners

1. Accessibility:

This meditation is designed to be easily accessible, requiring no special equipment or extensive prior knowledge. It’s beginner-friendly and can be done anywhere you find peace and quiet.

2. Flexibility:

Participants have the choice to keep their eyes open or closed, making the meditation adaptable to individual comfort levels.

3. Breath Focus:

Breath Focus

Central to this practice is the focus on deep breathing, which aids in grounding the participant, enhancing focus, and promoting relaxation.

4. Mind Wandering is Normal:

It’s natural for the mind to wander during meditation. The practice encourages acknowledgement without judgment and a gentle return to the breath.

5. Physical and Emotional Awareness:

The meditation promotes heightened awareness of both physical sensations and emotional states, fostering a deeper connection to the self.

6. Consistency is Beneficial:

Although this is a 10-minute meditation, consistency in practice amplifies the benefits, leading to enhanced focus, reduced stress, and improved emotional well-being over time.

7. Adaptability:

The meditation can be extended beyond the 10 minutes as participants become more comfortable and experienced, allowing for deeper exploration and benefits.

8. Inclusivity:

People of all ages, including children and older adults, can participate and benefit from this practice, showcasing its universal applicability.

9. Non-Judgmental Practice:

Every meditation experience is unique. Participants are encouraged to approach each session without judgment, accepting and embracing the varied experiences that unfold.

10. Holistic Benefits:

Regular practice of this 10-minute meditation can lead to holistic improvements, including enhanced mental clarity, emotional balance, and overall well-being, proving the far-reaching benefits of even short meditation sessions.

These takeaways highlight the accessibility, adaptability, and wide-ranging benefits of the 10-minute meditation for beginners, making it a valuable practice for individuals looking to embark on or deepen their meditation journey.

10 Minute Meditation for Beginners

FAQ’s About 10-Minute Meditation for Beginners

Do I need any special equipment for this meditation?

No, special equipment is not necessary. Just find a quiet and comfortable space where you can sit down for 10 minutes without interruption.

Can I practice this meditation if I’ve never meditated before?

Absolutely, this guided meditation is designed specifically for beginners. It’s an introduction to meditation that requires no prior experience.

Should my eyes be open or closed during meditation?

It’s up to your preference. Closing your eyes might help you focus inwardly and eliminate external distractions. However, if you’re uncomfortable doing so, you can keep your eyes open and softly gaze downwards.

What do I do if my mind keeps wandering during meditation?

It’s natural for the mind to wander. When you notice it, gently acknowledge it without judgment and bring your focus back to your breath.

How will I know if I’m meditating correctly?

Meditation is a personal experience. There’s no “right” or “wrong” way to do it. If you’re focusing on your breath and bringing your attention back when it wanders, you’re doing it right.

How often should I practice this meditation?

You can practice as often as you feel necessary. Consistency is key, so a daily practice, even for just 10 minutes, can be very beneficial.

Can I do this meditation for longer than 10 minutes?

Yes, feel free to extend the periods of breathing and silence as long as you’re comfortable. As you become more experienced, you may naturally find your sessions getting longer.

I feel some discomfort or emotional upsurge during meditation. Is that normal?

Yes, it’s normal. Meditation can sometimes bring up emotions or discomfort as you become more aware of your internal state. Simply acknowledge these feelings without judgment and return your focus to your breath.

What benefits can I expect from this 10-minute meditation?

Regular practice can improve focus, clarity, and calmness. It can also enhance self-awareness, reduce stress, and improve overall emotional well-being.

Can children or older adults also participate in this meditation?

Yes, people of all ages can benefit from meditation. However, children and older adults should do so according to their comfort level and physical ability. Always listen to your body and adjust the practice as needed.

If you have more specific questions, feel free to reach out, and we’ll be happy to assist you on your meditation journey.


Brianna Cartwright, MSEd,
is an experienced spiritual counselor and author. more

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