A Ten-Minute Evening Meditation for a Busy Mind

You do not need an hour, a cushion or a retreat to meditate in the evening. Ten minutes, a chair and a little patience are enough to start. This is a simple routine that suits the end of a long day.

Before you begin

Choose a time you can repeat, ideally after the busiest part of the evening is over. Dim the lights, silence the phone and sit comfortably with your feet on the floor. Set a gentle timer so you are not checking the clock.

The ten minutes

Minutes 1 to 2: arrive

Close your eyes or lower your gaze. Notice the weight of your body on the chair and your feet on the floor. You are not trying to change anything yet.

Minutes 3 to 5: follow the breath

Let your attention rest on the breath where you feel it most clearly: the nose, the chest or the belly. Count each exhale up to ten, then start again. When you lose count, and you will, simply begin at one.

Minutes 6 to 8: let the day go

Picture the day passing in front of you like scenes on a screen. Do not replay arguments or tasks; just let each scene come and go. If one pulls at you, note it with a single word, such as "work" or "worry", and return to the breath.

Minutes 9 to 10: close

Bring to mind one thing from today you are thankful for, however small. Take three slower breaths, then open your eyes.

When your mind will not settle

A wandering mind is not a failed meditation; noticing that it has wandered and coming back is the practice. On restless nights, try counting breaths in fours, or keep your eyes softly open. If difficult thoughts or feelings come up often, it is worth talking to a professional.

The aim is not an empty mind. It is a mind that knows where it is.

Many people find that a short practice like this, repeated most evenings, matters more than an occasional long session.