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The most common misconception about meditation is that it requires a lot of time and effort, which is why most people avoid meditating altogether. But in reality, mediation is one of the easiest and least demanding forms of relaxation, and meditating for just ten minutes a day is more than enough for maintaining your physical and mental health…

Meditation is a technique for working the mind. It’s a natural way of getting to know the brain, understanding how it works, and then improving it through training. “Our mind directs our relationship with the world and dictates our feelings and actions,” says Alexa Jones, author of Mindful Meditation. “Through meditation, we can discover our mind’s weaknesses and strengths and control how it functions, thus improving our relationship with the outside world.” And contrary to popular belief, Jones states that meditation isn’t exclusive to a select few individuals. “You don’t need to be an enlightened person or have a special set of equipment to meditate – all you need is a brain that works.”

Meditation has several psychological and physiological benefits. The most significant and obvious benefit it offers is a more stable and content mind. Jones explains, “Your mind is able to focus and stay where you want it to be. It’s not easily distracted, and is content with the way things are.” Another important psychological benefit is clarity. The mind is clear and uncluttered, allowing you to become completely aware of your thoughts and feelings. “This helps in dealing with stress as you can clearly address what you’re going through.” When it comes to physical benefits, meditation has been proven to improve physical health, ease chronic pain, promote better sleep, lower blood pressure, increase blood flow, cure headaches and migraines, decrease muscle tension, and lower oxygen consumption. Here are some easy and quick meditation techniques that can help you reap all these benefits and more:

Controlled Breathing
Time Required: 5-10 Minutes

Start by closing your eyes, pushing all thoughts aside, and breathe deeply through your nose. Then exhale slowly through your mouth, and keep repeating this exercise until you feel your pulse slowing down. “Controlled breathing allows you to be in control when you feel stressed,” comments the author. “It helps you re-evaluate your problems and concerns in a calm and composed manner.”

Solitary Confinement
Time Required: 10-15 Minutes

Find a nice, secluded place to sit, whether indoors or outdoors, and practice being still and quiet. “An easy way to do this is to sit in your favourite spot, close your eyes, and push every thought out of your mind,” says Jones. “Doing this regularly will help you clear your mind of all negative thoughts and feelings, which is the true goal of meditation.”

Mantra Repetition
Time Required: 10-15 Minutes

Pick a mantra and repeat it with every breath either verbally or mentally. A mantra can be any word, sound, or sentence that appeals to you. One of the most popular mantras is Om, which is said to be the sound of the universe. Because this form of meditation requires you to concentrate only on the mantra, it helps in developing mindfulness. As you bring your mind back to the mantra over and over again, your thoughts become more unified and less scattered. “This eventually makes you more active and present,” adds the author.

Object Focus
Time Required: 10-15 Minutes

Choose a meditation object that pleases your mind and focus on it while sitting with your spine straight. “The object can be something physical, like a candle flame, or a mental image of something or someone you love,” explains Jones. Stare into the object or visualise the image with uninterrupted concentration until all your thoughts fade away. “You’ll feel a deep sense of love and joy when you focus entirely on something you like. It’ll fill you up with positivity and goodwill, and your attitude towards life will change for the better.”

Concentrated Walking
Time Required: 15-20 Minutes

Go for a walk outside or simply pace back andforth in a room. The goal is to focus on your experience of walking; payattention to your breathing, how your legs move, and to the feeling of your feet contacting the ground. Every time your mind wanders, bring it back to the process of walking and breathing. Jones adds, “The biggest advantage of thisform of meditation is that it involves your body. You can experience your bodyvery intensely and be completely aware of how it functions.”