Finding Inner Peace in 10 Minutes?

Ten minutes. That’s all you need.
To feel calm again. To sit with yourself without thinking about your to-do list.
Here’s what you can actually do in ten minutes to find that calm feeling again.
Pick one of these and try it. Or mix a few together.
These small moments can even change the tone of your whole day.

Start with Your Breath

Your breath is always there.
Your breathing becomes shallow when you are under stress. When you slow it down, you signal your body that it is safe to relax.

Count as you breathe: In for 4, hold for 7, out for 8
Inhale longer than you exhale: This automatically relaxes your system
Place your hand on your belly: Watch how it rises and falls with every breath you take
No need to worry about doing it perfectly: Simply breathe more slowly than normal

Each inhale brings in calm, and each exhale lets go of tension.
It is fine if your thoughts stray away. Simply revert to the sensation of air going in and out.

Ground Yourself Right Here

When your thoughts jump between mistakes and worries, grounding pulls you back to now. This moment is the only one you can really change.

Look around and really see: Notice colors, shapes, shadows
Touch something nearby: Your chair, a cup, the fabric of your clothes
Pay attention to the sound of the world around you: Traffic, people, and silence too, have a sound
Pay attention to the smells: Coffee, fresh air or simply the smell of your room
Be conscious of taste: Even if it’s just the taste in your mouth right now

Create Your Mental Safe Space

This visualization is effective anytime you are in a traffic jam, at your workstation or in bed trying to sleep.

Choose a peaceful area: Beach, forest, warm room, wherever you feel secure
See it in your mind: Colors, light, how spacious or cozy it feels
Now listen to the sounds: The sound of waves, the sound of birds, fire crackling or complete silence
The temperature: Sun, calm wind, fresh air
Stay there for a few minutes: Allow your presence actually to settle into this place
Bring the feeling back with you: That sense of peace can travel

Let Things Go

Peace comes from setting things down.
You do not have to sort out your problems at this moment. All you have to do is allow yourself to put them aside during these few minutes.

Pay attention to what you carry: Concerns, frustrations, tomorrow’s to-do list
Do not struggle with the thought: When you find yourself struggling to stop thinking something, it generally increases the volume of your thought
Imagine placing them in a box: Visualize setting them on a shelf for now
Tell yourself: This time is for peace, not problem-solving
Reminder: The issues you have will remain the same in 10 minutes, but you will feel changed

Use Your Body to Find Calm

Your body holds tension, but it also knows how to release it. Slight movements can shift how you feel faster than you might expect.

Roll your shoulders back: Feel the weight you’ve been carrying drop away
Stretch your neck gently: Side to side, let it be slow and easy
Make fists, then let them go: Notice how different relaxation feels after tension
Smile, even slightly: This actually changes your brain chemistry
Soften your jaw: Most people don’t realize how much tension they hold there
Let your whole body get heavy: Like sinking into something soft

Your body is wiser than you think. It knows what it needs to feel better. Listen to it.

Find What Works for You

Finding peace is unique for everyone. Some people require movement and some people require stillness.
Others may like music, but some prefer silence. The most effective technique will be the one that you are actually going to use.

Experiment: Listen to different kinds of music, sounds of nature or nothing at all
Watch what your body desires: To move, to stay still, to feel warm, to feel cold
Make it simple: When the pressure is on, complicated methods become difficult to recall
Patience with yourself: Certain days will be lighter than others
Listen to your instinct: Your instincts tell you what you need

Peace cannot be wrongfully attained. When one thing fails, do another.

Add It to Your Day

We deserve ten minutes of quiet; it’s needed. It is just basic self-care.

Choose the time that comes to you easily: In early morning, at lunch, at bedtime
Post a reminder: On your phone, a sticky note, anything that gets you reminded
Go smaller, when necessary: 3 minutes is counted as well
Pay attention to the way you feel afterward: The change might be minor, yet existent
Don’t judge the experience: Some sessions will feel deeper than others

Try to be consistent, not perfect. Just several minutes of quiet can alter the atmosphere of your entire day.

When You Need More Support

It is great to find some time to relax, but there are moments when life is just too difficult to restore in 10 minutes.
When your worry and stress get in the way of your sleep, of your relationships, or with the day to day living, this is when it may be best to get a professional to help.

Are you feeling anxious and overwhelmed more often than not?
Stress signals may be in the form of headaches, stomach problems or difficulties sleeping
Do you find yourself snapping at those close to you?
Are you not concentrating or do you not enjoy things you previously enjoyed?

Sometimes we require something beyond what we can offer to ourselves, and that is fine.

Talk to a Mental Health Professional at Treasure Behavioral Health

Treasure Behavioral Health is a mental health practice that provides therapy and medication management services in Fair Oaks, CA.
Dr. Roberta Iyamu is a doctoral-prepared psychiatric nurse practitioner (DNP).
Her patient-centred approach is focused on the mind-body connection and she utilizes the methods in which she teaches you how to achieve sustainable peace.
Give us a call at 916-903-7066 or book your appointment online today.

FAQ

What if my focus breaks in these 10 minutes?

Nothing against that. When you see it wandering, just bring your focus back.

Do I have to have a quiet place to do this or can I do this anywhere?

One can do these in any location, including the office or the car. Inner peace is an internal affair and not the external environment.

And what if 10 minutes is too much when I am getting started?

Begin with 2 to 3 minutes. The habit is more important than the duration. We suggest adding time bit by bit as it feels more natural.

Is it natural to get emotional in these practices?

When we go slow and listen to our feelings, what we’ve been carrying can come forth. It is not a problem to be solved; it is the process.

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