Ten To Zen

1. Stop and Check In: The Foundation of Mental Wellbeing

"Sometimes life can be hard and situations difficult to manage."

Stop and breathe. The first step in the Ten to Zen workout is to simply stop and check in with yourself. This act of pausing and self-reflection is often overlooked in our busy lives, yet it's crucial for mental wellbeing. By taking just a minute to acknowledge how you're feeling, without judgment, you create space for self-awareness and emotional regulation.

Acknowledge emotions. When you check in, you might encounter a range of emotions - from anxiety to sadness to joy. The key is to accept these feelings as they are, understanding that all emotions are valid parts of the human experience. This acceptance can lead to:

• Reduced emotional distress
• Increased self-awareness
• Better emotional regulation
• A sense of inner calm

2. Create Your Calm Space: A Mental Sanctuary

"Sometimes we just need to get away from it all."

Visualize serenity. Creating a mental calm space is a powerful technique to quickly access a state of relaxation and peace. This involves visualizing a place - real or imagined - that represents tranquility for you. It could be a beach, a mountain, or a cozy room. The key is to engage all your senses in this visualization.

Install your calm space. To make this mental sanctuary more accessible, use the following steps:

1. Choose a specific image of your calm space
2. Select a word or phrase that represents this space
3. Use bilateral stimulation (like alternating taps on your thighs) while visualizing
   This process helps "install" the calm space in your mind, making it easier to access during stressful moments. With practice, you can quickly transport yourself to this mental oasis, providing a brief respite from daily stressors and helping to reset your emotional state.

3. Harness the Power of Breath: Your Always-Available Tool

"Each breath we take with focused awareness can be a powerhouse of strength and renewal, especially when we are feeling stressed."

Breathe consciously. Your breath is a powerful tool that's always available to you. By focusing on your breath, you can quickly calm your mind and body. The Ten to Zen method suggests two minutes of focused breathing:

1. One minute of rhythmic breathing (4 seconds in, 4 seconds out)
2. One minute of natural breathing while observing your body

Connect breath to body. This practice not only calms the mind but also helps you reconnect with your body. It activates the parasympathetic nervous system, leading to:

• Reduced stress response
• Lowered heart rate and blood pressure
• Improved focus and clarity
• Enhanced overall sense of wellbeing

4. Tame Your Thoughts: Observe and Let Go

"You are not your thoughts."

Identify thought patterns. Our minds often run on autopilot, replaying negative thought patterns that can lead to stress and anxiety. The Ten to Zen method encourages you to identify these patterns, which often fall into categories like:

• The Critical Judge
• The Military General
• The Dramatist
• The Psychic
• The Rubbish Collector
• The Terminator

Practice observation. Once you've identified your thought patterns, the key is to observe them without judgment. This creates distance between you and your thoughts, allowing you to see them as passing mental events rather than absolute truths. With practice, you can learn to let go of unhelpful thoughts, reducing their power over your emotions and actions.

5. Embrace Mindfulness: Live in the Present Moment

"Mindfulness is the simplest, yet most powerful option available to us as humans."

Be present. Mindfulness is about fully engaging with the present moment, without judgment. It's a powerful antidote to the constant mental chatter that often leads to stress and anxiety. In the Ten to Zen practice, two minutes are dedicated to mindfulness, focusing on one of these areas:

• Breath
• Body sensations
• Sounds
• Emotions

Reap the benefits. Regular mindfulness practice has been shown to have numerous benefits:

• Reduced activity in the brain's stress centers
• Improved concentration and memory
• Better emotional regulation
• Enhanced overall wellbeing
  By consistently returning to the present moment, you can cultivate a calmer, more focused mind.

6. Embody Ten to Zen Principles: Acceptance, Compassion, Authenticity

"There is great freedom when we realize that the shame we've been programmed to feel doesn't have to be permanent."

Live with intention. The Ten to Zen method goes beyond techniques, encouraging you to embody three core principles:

1. Acceptance: Embracing what is, rather than fighting against reality
2. Compassion: Treating yourself and others with kindness
3. Authenticity: Being true to yourself and your values

Transform your life. By integrating these principles into your daily life, you can:

• Reduce internal conflict and stress
• Improve relationships with yourself and others
• Live more aligned with your true self
• Experience greater peace and fulfillment

Visualize these principles as a mental "cloak" you put on each day, reminding you to approach life with acceptance, compassion, and authenticity.

7. Integrate Ten to Zen: From Daily Practice to Lifestyle

"Sometimes life does present bigger hurdles than traffic jams, and we simply have no control over them."

Practice daily. The Ten to Zen method is designed as a daily 10-minute practice, but its benefits extend far beyond those ten minutes. By consistently practicing, you're training your mind to respond more calmly and clearly to life's challenges.

Apply in real life. The true power of Ten to Zen comes from integrating its principles into your daily life:

• Use the "Emergency Two to Zen" in crisis moments
• Apply mindfulness to everyday activities like eating or walking
• Practice acceptance when facing difficulties
• Show compassion to yourself and others in challenging situations
• Strive for authenticity in your interactions and decisions

By making Ten to Zen a lifestyle rather than just a practice, you can cultivate lasting mental wellbeing and resilience in the face of life's ups and downs.

Last updated: August 20, 2024