Learn to Meditate in Two Minutes Using The Perfect Ten Method

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Meditation could be considered the #1 healthy habit anyone can do. Learn to meditate using the Conquer Today “perfect ten” method to get started right away! We have step-by-step text instructions on the perfect ten method here. Then, download the “Breathe” packet with additional meditation tips, quotes, and apps or music suggestions below.

 

TRANSCRIPT

Today we’re going to talk about meditation, and some of the unbelievable benefits it provides. We are huge proponents of meditation here at Conquer Today, and admittedly poor practicers sometimes. Many people have heard about the top reasons to meditate, but let’s quickly go through a few before we show you our “perfect-ten” meditation method, that takes two minutes and provides instant results.

There have been multiple scientific studies conducted on meditation, with some surprising insights:

Meditation physically changes your brain, by increasing gray matter, which is responsible for things like memory and self control.

Meditation both boosts your physical immune system AND increases your tolerance to pain.

And of course, meditation has a powerful impact on decreasing depression, stress, and anxiety.

It really could be considered the #1 lifelong healthy habit that anyone can do.

Alright, so lets show you how to do our “perfect ten” method of meditation. Counting to 10 is easy, right? Well, counting to ten without letting your mind wander is actually extremely difficult. If you close your eyes now and start counting, you’ll realize it takes about two seconds until your  mind starts to wander from the numbers.

This is called the monkey mind, it’s always chattering, and it runs all day long. It’s exhausting. So, meditation is all about taming the monkey mind.

To do the perfect ten method, find a quiet place to sit or lay down.

Close your eyes and take a deep, deep, breath. Then, start counting your breaths up to ten.

Breathe in. One. Breathe out. Breathe in. Two. Breathe out.

Do this all the way to ten, and it should take about two minutes if you breathe slowly and deeply. If you find your mind wandering from the numbers, just bring yourself back to this moment. Soon, you might find that during or in-between breaths, you find your mind going blank for a few seconds.

That’s exactly what should happen, it’s incredibly peaceful, and long-term meditation can keep you in that place for minutes at a time! Work on expanding that feeling, only thinking when you have to say a number. The next step is to remove the numbers, and just breathe. Then, increase your meditation time.

The most powerful changes from meditation comes after a few months, working your way up to 20 minute sessions or more. For now, just focus on counting “perfectly”. If you get that far, you will be amazed at some of the insights, peace, and joy that can come
from just sitting down and shutting up.

 

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4 Comments

  1. Kehinde

    Helpful

    Reply
  2. Denver Dietz

    While this seems simple enough, it takes quite a bit of practice. Especially for someone like me that has a very hyperactive brain, it can be frustrating. But practice and effort have definitely paid off.

    Reply
  3. Dave

    I have been out of meditation practice for some time, but when doing it I am always amazed by the rate that my thoughts “intrude”.

    Reply
    • JD At Conquer Today

      Hey Dave. I really don’t get any sort of peace until minute 12 or 13 honestly, but that makes it all worth it. Just constantly reminding yourself you’re “thinking again” and trying to come back to the breath.

      Reply

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