Morning Meditation: A Simple 10-Minute Practice
Updated November 1, 2026
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Quick answer: Sit comfortably, set a timer for 5-10 minutes, breathe slowly and bring your attention back each time it wanders. Finish by setting an intention for the day. Research summarized by the NIH's NCCIH suggests meditation may help with stress, anxiety and sleep for some people.
You don't need special equipment, just a quiet spot and a timer.
A 10-minute routine
| Minutes | What to do |
|---|---|
| 0-2 | Sit upright, relax your shoulders, close your eyes or soften your gaze |
| 2-5 | Breathe in for a count of four, out for a count of six |
| 5-8 | Slowly scan from head to toe, noticing tension and letting it go |
| 8-10 | Choose one intention or word for the day, or say a short prayer |
What research says
The NIH's National Center for Complementary and Integrative Health reports that meditation and mindfulness practices may have benefits such as reduced stress and improved sleep for some people, while noting that results vary and research is ongoing. Meditation is generally considered safe for healthy people, but people with some mental health conditions should talk to a health professional first.
Helpful tools
- Meditation cushions
For comfortable seated practice.
Frequently asked questions
How long should a morning meditation be?
Even 5 minutes can be a good start. Many people build up to 10-20 minutes.