2020 Meditation

The Four Tens Meditation

January 07, 2020 Season 3 Episode 3
2020 Meditation
The Four Tens Meditation
Chapters
2020 Meditation
The Four Tens Meditation
Jan 07, 2020 Season 3 Episode 3
Robert Mitchell

You can practice the Four Tens Meditation to help you to learn to relax.

It is also a mindfulness practice as when your attention wanders, you return yourself to the present moment by starting again.

  1. Focus your attention on the area of your eyes: forehead, eyebrows, eyes and cheek. Relax this area on ten successive out-breaths.
  2. Focus your attention on the area of your jaw: mouth and lips, jaw and throat. Relax this area on ten successive out-breaths.
  3. Focus your attention on the area of your shoulders: shoulders and the back and side of your neck. Relax this area on ten successive out-breaths.
  4. Focus your attention on your hands. Relax this area on ten successive out-breaths.

If you lose where you are, just go back to start again with your eyes.
The practice takes around four minutes.

To find out more about The 2020 Meditation Online Course, visit our website at: https://2020meditation.com

You can subscribe to our mailing list and get updated regularly with new content and offers.

Show Notes

You can practice the Four Tens Meditation to help you to learn to relax.

It is also a mindfulness practice as when your attention wanders, you return yourself to the present moment by starting again.

  1. Focus your attention on the area of your eyes: forehead, eyebrows, eyes and cheek. Relax this area on ten successive out-breaths.
  2. Focus your attention on the area of your jaw: mouth and lips, jaw and throat. Relax this area on ten successive out-breaths.
  3. Focus your attention on the area of your shoulders: shoulders and the back and side of your neck. Relax this area on ten successive out-breaths.
  4. Focus your attention on your hands. Relax this area on ten successive out-breaths.

If you lose where you are, just go back to start again with your eyes.
The practice takes around four minutes.

To find out more about The 2020 Meditation Online Course, visit our website at: https://2020meditation.com

You can subscribe to our mailing list and get updated regularly with new content and offers.

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