10 MINUTE MEDITATION CHALLENGE - CREATE YOUR MINDFULNESS HABIT | Kevin Kockot | Skillshare

10 MINUTE MEDITATION CHALLENGE - CREATE YOUR MINDFULNESS HABIT

Kevin Kockot, Health is the highest good!

10 MINUTE MEDITATION CHALLENGE - CREATE YOUR MINDFULNESS HABIT

Kevin Kockot, Health is the highest good!

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10 Lessons (1h 17m)
    • 1. What is Meditation?

      1:12
    • 2. Benefits of meditation

      1:12
    • 3. How to avoid disturbance during meditation?

      3:57
    • 4. Day 1

      10:05
    • 5. Day 2

      10:05
    • 6. Day 3

      10:05
    • 7. Day 4

      10:05
    • 8. Day 5

      10:05
    • 9. Day 6

      10:05
    • 10. Day 7

      10:05
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About This Class

Do you want to increase focus, boost productivity, and achieve your goals?

Try this 7-day meditation challenge to start off your day! This challenge helps you focus more on whatever you are working on today and increases your wellbeeing!

You will be more productive and accomplish your goals quicker. No experience meditating needed. In fact, we created these meditations for people with little or no experience.

Each day of the challenge, all you have to do is pause for 10-15 minutes of your morning, and you’ll quickly see the benefits of meditation.

  • quiet mind
  • focus
  • productivity

Meet Your Teacher

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Kevin Kockot

Health is the highest good!

Teacher

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Transcripts

1. What is Meditation?: So what are the benefits of meditation? First of all, it reduces stress. It's controls anxiety. It promotes emotional health. It enhances self awareness. It lengthens your attention span. It may reduce H related memory loss. It can generate kindness. It may help fight addictions. It improves sleep. It helps you controlling pain. It can decrease blood pressure. And there are numerous more benefits of meditation that go within a continuous practice. So the bottom line is, meditation is easy to learn, and the benefits are obvious. It does not require a lot of preparation, but the intention to practice meditation to balance yourself, so why not starting to date? 2. Benefits of meditation: So what are the benefits of meditation? First of all, it reduces stress. It's controls anxiety. It promotes emotional health. It enhances self awareness. It lengthens your attention span. It may reduce H related memory loss. It can generate kindness. It may help fight addictions. It improves sleep. It helps you controlling pain. It can decrease blood pressure. And there are numerous more benefits of meditation that go within a continuous practice. So the bottom line is, meditation is easy to learn, and the benefits are obvious. It does not require a lot of preparation, but the intention to practice meditation to balance yourself, so why not starting to date? 3. How to avoid disturbance during meditation?: your thoughts, Start cycling As soon as you close your eyes to meditate, You think of everything except the meditation you originally wanted to do. You're not alone. I want to show you how to deal with physical and mental distractions. Often thoughts, memories and worries for for you. If you sit down for a few minutes and do nothing, no wonder you can switch off immediately. Many people do not allow their mind to rest for years. And even people who meditate regularly have thoughts during meditation. A completely silent mind is a myth. You're a meditation. You're working towards a state of thoughtlessness. But to compulsively put yourself in this state is useless. The more attention you give to your distractions, the harder it is to let him go as soon is a give up the expectation off completely Silent mind Euro Meditation. You congenitally release yourself from the mental distractions. With these tips, you minimize physical and mental distractions. You're in meditation, physical lists, directions. Number one. Try to draw the attention off the people around you to effect that it is now time for your meditation. In this way you avoid disturbances. Second, find acquire place for your meditation and just alive so that it is comfortable for your eyes. Third, if possible, leaf your electronic devices outside so the this direction by notifications is excluded. Fourth, we're comfortable. Clothing. Your clothing should be able to adapt to your body and not restricted. Fifth. She was a comfortable sitting posture, either on a chair or on the floor. But in the beginning, you should avoid laying down. Otherwise, you may fall asleep. Six. Your legs may fall asleep after a while. Just change your sitting posture with your eyes closed and continue meditating. Number one. As soon as you sit down, you think of 1000 things to do. Just write them down and continue with your meditation number. Two. Recognize emerging thoughts and don't resist him. Treat them like uninvited guests. Observe how they come and go. Number three. Keep a meditation diary to document emerging thoughts and experiences. This will give you a better understanding off your thinking processes. Fourth, meditate regularly. Like any other ability, meditation needs time and practice to be perfected. A final note. Be good to yourself. Regular practice and some patients are important for meditation. Practice forgiveness for yourself and do not get angry when your thoughts sometimes do not stop cycling. It is not easy to calm the mind, but with practice you will soon feel the calming effect of meditation. 4. Day 1: find your position and make yourself comfortable. Close your eyes. Feel how your muscles relax, you know, feel the relaxation in your shoulders, your neck, your face is your body overall. Feel how you come down the moment you put your attention on relaxation. Once you feel comfortable and you relax, you can begin to breathe gently through your nose. Sends the air coming in and out again in and out again, in and out again. Feel the sensation off air going in and out in your nostril. This sensation is your anchor. In case you're drifting away with your attention, you don't have to do anything. Now just focus on your breath. That is everything that matters now. I feel how you calm down even more, see how your body relaxes and your mood comes down. Take a look at your emotions while you sit down relaxed. How do you feel? Realize how you're feeling now without judgment, all the feelings possible can come up while meditation with realizing how they're appearing , and you you do not get ruled by them. You can just let them go As you continue breathing. Let your emotions go with the next breath So you come back to the here and now harmonize yourself with every breath you take create well, being in yourself with every breath and then joy Silence. Now with every breath you take Yeah , - yeah , - No . Gently prepare yourself to end this session soon sends how you come down one more time And as you breathe in and out the next breath you take in be full and d And with breathing out you open your eyes with a smile I will come back and enjoy your day 5. Day 2: find your position and make yourself comfortable. Close your eyes. Feel how your muscles relax, you know, feel the relaxation in your shoulders, your neck, your face is your body overall. Feel how you come down the moment you put your attention on relaxation. Once you feel comfortable and you relax, you can begin to breathe gently through your nose. Sends the air coming in and out again in and out again, in and out again. Feel the sensation off air going in and out in your nostril. This sensation is your anchor. In case you're drifting away with your attention, you don't have to do anything. Now just focus on your breath. That is everything that matters now. I feel how you calm down even more, see how your body relaxes and your mood comes down. Take a look at your emotions while you sit down relaxed. How do you feel? Realize how you're feeling now without judgment, all the feelings possible can come up while meditation with realizing how they're appearing , and you you do not get ruled by them. You can just let them go As you continue breathing. Let your emotions go with the next breath So you come back to the here and now harmonize yourself with every breath you take create well, being in yourself with every breath and then joy Silence. Now with every breath you take Yeah , - yeah , - No . Gently prepare yourself to end this session soon sends how you come down one more time And as you breathe in and out the next breath you take in be full and d And with breathing out you open your eyes with a smile I will come back and enjoy your day 6. Day 3: find your position and make yourself comfortable. Close your eyes. Feel how your muscles relax, you know, feel the relaxation in your shoulders, your neck, your face is your body overall. Feel how you come down the moment you put your attention on relaxation. Once you feel comfortable and you relax, you can begin to breathe gently through your nose. Sends the air coming in and out again in and out again, in and out again. Feel the sensation off air going in and out in your nostril. This sensation is your anchor. In case you're drifting away with your attention, you don't have to do anything. Now just focus on your breath. That is everything that matters now. I feel how you calm down even more, see how your body relaxes and your mood comes down. Take a look at your emotions while you sit down relaxed. How do you feel? Realize how you're feeling now without judgment, all the feelings possible can come up while meditation with realizing how they're appearing , and you you do not get ruled by them. You can just let them go As you continue breathing. Let your emotions go with the next breath So you come back to the here and now harmonize yourself with every breath you take create well, being in yourself with every breath and then joy Silence. Now with every breath you take Yeah , - yeah , - No . Gently prepare yourself to end this session soon sends how you come down one more time And as you breathe in and out the next breath you take in be full and d And with breathing out you open your eyes with a smile I will come back and enjoy your day 7. Day 4: find your position and make yourself comfortable. Close your eyes. Feel how your muscles relax, you know, feel the relaxation in your shoulders, your neck, your face is your body overall. Feel how you come down the moment you put your attention on relaxation. Once you feel comfortable and you relax, you can begin to breathe gently through your nose. Sends the air coming in and out again in and out again, in and out again. Feel the sensation off air going in and out in your nostril. This sensation is your anchor. In case you're drifting away with your attention, you don't have to do anything. Now just focus on your breath. That is everything that matters now. I feel how you calm down even more, see how your body relaxes and your mood comes down. Take a look at your emotions while you sit down relaxed. How do you feel? Realize how you're feeling now without judgment, all the feelings possible can come up while meditation with realizing how they're appearing , and you you do not get ruled by them. You can just let them go As you continue breathing. Let your emotions go with the next breath So you come back to the here and now harmonize yourself with every breath you take create well, being in yourself with every breath and then joy Silence. Now with every breath you take Yeah , - yeah , - No . Gently prepare yourself to end this session soon sends how you come down one more time And as you breathe in and out the next breath you take in be full and d And with breathing out you open your eyes with a smile I will come back and enjoy your day 8. Day 5: find your position and make yourself comfortable. Close your eyes. Feel how your muscles relax, you know, feel the relaxation in your shoulders, your neck, your face is your body overall. Feel how you come down the moment you put your attention on relaxation. Once you feel comfortable and you relax, you can begin to breathe gently through your nose. Sends the air coming in and out again in and out again, in and out again. Feel the sensation off air going in and out in your nostril. This sensation is your anchor. In case you're drifting away with your attention, you don't have to do anything. Now just focus on your breath. That is everything that matters now. I feel how you calm down even more, see how your body relaxes and your mood comes down. Take a look at your emotions while you sit down relaxed. How do you feel? Realize how you're feeling now without judgment, all the feelings possible can come up while meditation with realizing how they're appearing , and you you do not get ruled by them. You can just let them go As you continue breathing. Let your emotions go with the next breath So you come back to the here and now harmonize yourself with every breath you take create well, being in yourself with every breath and then joy Silence. Now with every breath you take Yeah , - yeah , - No . Gently prepare yourself to end this session soon sends how you come down one more time And as you breathe in and out the next breath you take in be full and d And with breathing out you open your eyes with a smile I will come back and enjoy your day 9. Day 6: find your position and make yourself comfortable. Close your eyes. Feel how your muscles relax, you know, feel the relaxation in your shoulders, your neck, your face is your body overall. Feel how you come down the moment you put your attention on relaxation. Once you feel comfortable and you relax, you can begin to breathe gently through your nose. Sends the air coming in and out again in and out again, in and out again. Feel the sensation off air going in and out in your nostril. This sensation is your anchor. In case you're drifting away with your attention, you don't have to do anything. Now just focus on your breath. That is everything that matters now. I feel how you calm down even more, see how your body relaxes and your mood comes down. Take a look at your emotions while you sit down relaxed. How do you feel? Realize how you're feeling now without judgment, all the feelings possible can come up while meditation with realizing how they're appearing , and you you do not get ruled by them. You can just let them go As you continue breathing. Let your emotions go with the next breath So you come back to the here and now harmonize yourself with every breath you take create well, being in yourself with every breath and then joy Silence. Now with every breath you take Yeah , - yeah , - No . Gently prepare yourself to end this session soon sends how you come down one more time And as you breathe in and out the next breath you take in be full and d And with breathing out you open your eyes with a smile I will come back and enjoy your day 10. Day 7: find your position and make yourself comfortable. Close your eyes. Feel how your muscles relax, you know, feel the relaxation in your shoulders, your neck, your face is your body overall. Feel how you come down the moment you put your attention on relaxation. Once you feel comfortable and you relax, you can begin to breathe gently through your nose. Sends the air coming in and out again in and out again, in and out again. Feel the sensation off air going in and out in your nostril. This sensation is your anchor. In case you're drifting away with your attention, you don't have to do anything. Now just focus on your breath. That is everything that matters now. I feel how you calm down even more, see how your body relaxes and your mood comes down. Take a look at your emotions while you sit down relaxed. How do you feel? Realize how you're feeling now without judgment, all the feelings possible can come up while meditation with realizing how they're appearing , and you you do not get ruled by them. You can just let them go As you continue breathing. Let your emotions go with the next breath So you come back to the here and now harmonize yourself with every breath you take create well, being in yourself with every breath and then joy Silence. Now with every breath you take Yeah , - yeah , - No . Gently prepare yourself to end this session soon sends how you come down one more time And as you breathe in and out the next breath you take in be full and d And with breathing out you open your eyes with a smile I will come back and enjoy your day