10-Minute Meditation and Yoga Series to Be Present & Successful

Challenge: How do I stay in the moment and reduce stress?

Solution: Thrive in your work and relationships with a simple 10-minute yoga/meditation practice.



The New Year is always exciting, crazy busy and usually stressful. With all new projects on our plate, resolutions and relationships, it can be hard to find the time for ourselves. We have become incredibly efficient in our work, but it can be difficult to disconnect and focus. We are overly scheduled, hyper-connected to our phones and very busy with our work. I am 100% guilty. I have such a hard time letting my work go and finding time during the day to just be present. I will pretend I am not going to use my phone on a walk or hike but I inevitably do.

Why is this a problem? Well, I find I am running from one thing to the next without a sense of balance. I forget things, feel scattered and completely crash at the end of the day. Unfortunately, this starts to add up and I get to feel warm down.

The best way to avoid total burnout is to employ a simple practice that will quiet the mind and calm the body. Let’s face it, we are not going to slow down. If anything, it’s only going to get busier so it’s crucial to employ a strategy that will keep us thriving.

Any kind of meditation or yoga can feel a bit overwhelming to a beginner. Who has the time to sit for 30-minutes and breath? Not me. Luckily, it does not take much time meditating or doing yoga to see significant improvements in your overall wellbeing. I always get up 15 minutes early to incorporate this into my routine. Just 15 minutes does the trick- sets me up for a successful day and keeps me in the moment. By doing it first thing, I rarely skip it or come up with excuses. Some days I choose that few extra minutes of sleep, but when I make the meditation/yoga a priority it changes my whole day.

 Perform 15 minutes of any of the following routines and you will see major improvements:


  • Yoga- Perform this series of yoga postures, taking deep breathes in each one. Set up a mat or towel in a quiet space. I like to turn on classical or spa music. It helps me get into the zone and let everything go.
  • Meditation Practice- Find a comfortable and quiet place to sit or lye down (sitting is preferred so you don’t fall asleep). Begin to take deep breaths in through your nose and out through your nose. Count to five as you breath in, hold your breath for five seconds then exhale for five. Continue that pattern. Start with a few minutes and work your way up to 15. It helps to dim the lights, play relaxing music and light a candle. Set a subtle alarm so you do not have to keep checking the time.