[Learning with Tsubasa] 10 Minutes to Clear Your Mind: Lessons on Calming Your Heart with Mindfulness

- From "Get Some Headspace" by Andy Puddicombe -

In modern society, chased by information and tasks, we are always drifting away from "this very moment." Our thoughts are trapped by anxieties about the future or regrets about the past, leaving us unable to shake off fatigue, stress, and impatience. What we need in our daily lives might be time to "clear" our heads.

In this article, based on the book "Get Some Headspace" by former monk and meditation consultant Andy Puddicombe, we will introduce the essence of "mindfulness meditation," concrete methods for practicing it, and how to apply it in your daily life.

Mindfulness means being "here and now"

Puddicombe defines mindfulness as "focusing firmly on this very moment." It is not about forcing your thoughts to stop, nor is it about eliminating your emotions. The essence of mindfulness is the attitude of "simply observing without trying to control" the thoughts and emotions that arise.

For example, observe what is happening inside your mind as if you were watching clouds floating overhead. Do not judge, do not intervene, just accept them as "things that are." This is the act of "creating mental distance" and is the gateway to a calm state of mind.

Two benefits brought by meditation

1. You will no longer be swayed by unpleasant emotions

Anger, anxiety, sadness—we try to eliminate these emotions as "bad things." However, in reality, that is what causes these emotions to amplify. Through meditation, by learning that emotions are like "waves" that eventually pass, your stance changes from "chasing emotions away" to "simply watching over them."

2. Human relationships become calmer

By creating space in your mind, you become more sensitive to the words and emotions of others. As a result, your words and actions will naturally change, and your relationships with others will also transform into ones that are calm and compassionate.

A practical guide to "10-minute meditation"

Here, we will explain the steps for a "10-minute meditation" that anyone can try.

1. Preparation phase (before meditation)

• Choose a quiet place and turn off smartphone notifications.

• Set a timer for 10 minutes.

• Sit on a chair with your back straight to stabilize your body.

2. Introduction phase (about 5 minutes)

• Take 5 deep breaths and focus your awareness on your breathing.

• Body scan: Feel the sensations in your body in order, from your head to your toes.

• Check your emotions: Ask yourself, 'What emotions am I feeling right now?'

3. Concentration Phase (Deep Meditation)

• Focus on your breathing and observe the sensation of it flowing in and out.

• Count '1, 2, 3... 10,' and once you reach 10, return to 1.

• If distracting thoughts arise, do not judge them; simply return your focus to your breathing.

4. Closing Phase (Post-Meditation)

• Stop counting, and let your mind drift freely for about 10 to 20 seconds.

• Bring your awareness back to your body and re-feel the presence of your hands, feet, and shoulders.

• Slowly open your eyes, and move forward with a clear intention for your next action.

Why Morning Meditation is Effective

In the morning, there are fewer external stimuli, and the mind is relatively calm. By mindfully setting the starting point for the day's thoughts and emotions, the quality of your entire day will change significantly.

Summary: Give Yourself 10 Minutes to Calm Your Mind

• Meditation is a way to remember that you are 'here and now'.

• By 'observing' your emotions without being swayed by them, you create space in your heart.

• Your relationships will become more peaceful, and your perspective on the world will change.

• Even just 10 minutes, if continued, will lead to cumulative benefits.

In the midst of a busy daily life, taking 10 minutes to 'do nothing' may be the quietest and most powerful choice you can make to return to yourself.

Tags

• #Mindfulness

• #Meditation

• #AndyPuddicombe

• #10MinuteMeditation

• #MentalHealth

• #BusinessAndMeditation

• #HowToFaceEmotions

• #ScienceAndTheMind

• #HabitsToOrganizeYourLife

• #MindfulnessLesson