Think meditation requires sitting in silence for an hour? Think again. Even 10 minutes a day can dramatically improve focus, reduce stress, and boost emotional resilience—perfect for those with busy schedules.

Quick Practices to Try:

1. Breath Awareness (2–3 min): Sit comfortably, close your eyes, and focus only on your breathing. Notice the inhale and exhale.
2. Body Scan (5 min): Slowly bring awareness from your head down to your toes, noticing areas of tension and consciously relaxing them.
3. Gratitude Meditation (2 min): Think of three things you’re grateful for and sit with that positive energy.

When to Practice:

• Morning before work
• During lunch break
• Right before bed

💡 Takeaway: You don’t need hours or a quiet retreat to meditate. With just 10 minutes, you can reset your mind and carry a calmer presence into your day.