20 minute meditation

Twenty minutes is in many ways the ideal time for meditation. Everyone can find such a moment in their day, even in a busy schedule. And it is for people who have the fullest calendars that it will do the most wonders. Such meditation will help you in calming down your thoughts. It really gives the mind time to escape from distractions and calm down. It helps to train your attention and thus increases your ability to concentrate on tasks. It helps reduce anxiety and stress by releasing tension in the body. Promotes positive emotions and increases self-awareness.

• My tip: If you like shorter meditations, it is advisable to practice them several times a day. A great start to the day is 5 min morning meditation

How to do a 20 minute meditation?

Our short guide will give you inspiration on how to try a 20-minute meditation:

1. Find a quiet place: Sit in a comfortable position on a chair or on the floor. Keep your back straight.
2. Close your eyes: This will help you focus better and separate yourself from the outside world.
3. Breathe deeply: Breathe deeply and slowly several times to relax and tune into the present moment.
4. Focus on your breath: Focus your attention on the movement of your breath. Can you feel the air entering through your nose and leaving your mouth?
5. Observe your thoughts: You will have thoughts, which is normal. Don't get carried away by them. Observe them and come back to your breath.
6. Scan the body: Gradually move your attention over your body. Notice any tension or discomfort and try to release it.
7. Accept without judgment: Accept your thoughts, feelings and perceptions without judgment. They are part of your experience.
8. Conclusion: With the last few minutes left, refocus on your breath and slowly return to the outside world.
9. Open your eyes: Slowly open your eyes and take a moment to return to your normal state.

Remember that meditation is a skill that can be gradually improved. Do not place importance on perfect execution, but rather on regular practice and open awareness.