🔗 Serena AI Meditation Coach: https://www.serenaapp.com/meditation-app?utm_source=youtube&utm_medium=video&utm_campaign=organic&utm_term=10-minute-meditation&utm_content=day01

Begin your journey with 10 minute meditation as we introduce foundational breath awareness. This practice helps you develop focus, calm, and a gentle relationship with your own mind. Today’s session centers on using the breath as an anchor, training your attention to return kindly whenever distractions arise. Scientific research shows that brief, consistent meditation like this can significantly enhance focus, reduce stress, and support psychological well-being.

Scientific Foundation:

This session is based on Focused Attention (FA) meditation, which specifically targets and strengthens the brain’s attentional networks, including the anterior cingulate cortex (ACC) and prefrontal cortex (PFC). Studies demonstrate that FA meditation improves sustained attention and cognitive control, even for beginners. By gently returning your focus to the breath each time your mind wanders, you are engaging the neural circuits responsible for concentration and reducing habitual distraction. Research confirms that even short daily sessions of 10 minute meditation can yield measurable improvements in cognitive performance and emotional regulation.

Practice Guidance:

In this session, you’ll learn how to find your breath anchor, notice the sensations of breathing, and practice returning your attention with kindness whenever your mind drifts. This simple yet powerful approach is the foundation for all mindfulness practices and will set the stage for the rest of your 7-day 10 minute meditation journey.

Continue with us each day to build your skills and deepen your sense of calm and clarity. Every day introduces a new evidence-based technique to support your well-being—keep going and experience the benefits unfold.

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Scientific References:

[1] Mindfulness meditation: ten minutes a day improves cognitive function, accessed July 29, 2025 https://www.meditation-research.org.uk/mindfulness-meditation-ten-minutes-a-day-improves-cognitive-function/

[2] The Scientific Case for “Focused-Attention Meditation” - Pzizz App, accessed July 29, 2025 https://pzizz.com/blog/science/the-scientific-case-for-focused-attention-meditation/