The 10-minute daily meditation routine
| Time | Step | What to do |
|---|---|---|
| 0:00–1:00 | Settle | Sit, press play on 432 Hz and take three slow breaths. |
| 1:00–5:00 | Breathe | Rest your attention on your breathing. When thoughts pull you away, come back. |
| 5:00–8:00 | Scan | Move your attention slowly from your head to your feet, softening any tension. |
| 8:00–9:30 | Intention | Silently repeat one affirmation, like “I am calm and focused today.” |
| 9:30–10:00 | Close | As the tone fades, take one deep breath and open your eyes. |
5 ways to make meditation a daily habit
- Same time, same place. Tie it to something you already do, like right after your morning coffee.
- Start smaller than you think. Two minutes a day beats twenty minutes once a week.
- Make it easy to begin. Bookmark this page so your timer and tone are one tap away.
- Track your streak. A simple check on a calendar is surprisingly motivating.
- Pair it with an intention. Ending with an affirmation gives each session a purpose.
What to do when you miss a day
Just start again the next day. Missing one day barely matters; what matters is not letting one missed day become a week. If your day is packed, do one minute. That keeps the habit alive.
Morning or night?
Morning meditation tends to stick better because it happens before the day gets busy, and it sets a calm tone. Evening meditation is great for unwinding; switch to Ocean Waves or the 2 Hz Deep Sleep beat if you meditate in bed.