Prakriti Poddar
02-Mar-2026
Think you don’t have time to reset? This expert-led 10-minute mindfulness approach can calm your nervous system and boost concentration.
Inputs by: Prakriti Poddar, Global Head – Mental Wellbeing, Roundglass Living.
We often overestimate how much time the mind needs to reset and underestimate how much clarity it truly needs. In reality, just 10 minutes of intentional attention can make a noticeable difference in mood and focus. What matters is choosing practices that feel natural and being present with intention, even for a short time.
It is important to move beyond the idea that mindfulness is just one practice or technique. Mindfulness is not only about sitting still with your eyes closed. It is also about paying attention on purpose, and there are many doorways that can lead you there.
For some, this may mean engaging in guided breathwork practices or simply becoming more aware of each inhale and exhale.
For others, guided meditations, visualisations, or body-based practices like yoga help bring awareness back to the here and now.
That same sense of presence can be woven into everyday activities, whether you are washing dishes, walking the dog, or listening to a friend. Mindfulness is less about what you are doing and more about how you are doing it. By bringing your full attention to what is in front of you, even the simplest moments can become opportunities for clarity, calm, and connection.
Research shows that just 10 minutes of intentional mindfulness practice is enough to begin calming the body’s stress response. During this time, heart rate and blood pressure can decrease, and activity in areas of the brain associated with anxiety and rumination begins to quieten. As this physiological shift takes place, emotions feel less overwhelming. As mental noise quiets down, it becomes easier to pay attention. The change does not require hours each day. It just takes a few moments of conscious effort.
This is where the difference between mindfulness and mindlessness becomes clear. Many people believe they are relaxing when they scroll endlessly on their phones or lose themselves in a TV show. While this may offer a distraction, it rarely restores our mood or focus. More often, it leaves us scattered and tired.
Mindfulness, in contrast, is proactive and nourishing. It is the intentional choice to engage in something that supports regulation, awareness, and clarity rather than numbing or avoiding discomfort.
The real shift comes when we approach mindfulness as personal exploration. When individuals are encouraged to try different practices and discover what genuinely works for them, a 10-minute routine becomes sustainable. It stops feeling like another task to complete and starts becoming a reliable tool for emotional balance and mental clarity.
True wellbeing is not about prescribing one solution for all. It is about helping people discover practices that support their unique nervous systems and making space for those moments in daily life. Even 10 minutes can be transformative when we bring our attention fully to the experience.
Cover Credits: Pexels
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