January 07, 2020

The Four Tens Meditation

16 minutes

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.

Focus your attention on the area of your eyes: forehead, eyebrows, eyes and cheek. Relax this area on ten successive out-breaths.

Focus your attention on the area of your jaw: mouth and lips, jaw and throat. Relax this area on ten successive out-breaths.

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.

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.

This is a recording of a live-streamed class from The Loving Awareness Meditation Course -

Three live-streamed classes each week.

You can subscribe to The Loving Awareness Meditation Course website for free to be updated

with new podcast episodes, offers and information on training.

https://lovingawareness.fm/

If you want to just listen to meditations without the guidance, visit The Meditation Course

Podcast here:

https://podcasts.apple.com/gb/podcast/the-meditation-course/id1549271245

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By Robert Mitchell