Today I want to share with you a super simple starter mindfulness practice. It’s so simple that you can do it anytime, anywhere. It’s small enough that you will think “This couldn’t possibly be doing anything for me!” but I promise you, if you do it consistently, it will deliver big results.
10-Count Mindfulness
What I like to call “10-count Mindfulness” is a great way to get started practicing mindfulness. All you do is count your inhales and exhales up to 10.
“One” on the inhale, “two” on the exhale, “three” on the inhale, “four” on the exhale, etc…all the way up to 10.
That’s it. Easy-breezy, lemon-squeezy.
Try it now and notice the effect that it has on your mind and body.
Practicing just now, I noticed a release of tension in my shoulders, and a clearing of my mind which had been racing with thoughts as I put together this post.
Small Habits = Big Changes
If you think 10-Count Mindfulness sounds like “too small” a practice and there’s no way that it will produce any tangible results in your life, think again.
Small Habits = Big Changes
James Clear talks about this phenomenon in his book Atomic Habits. The idea is to make the habit super small — just like an atom — so that it’s virtually impossible to skip it.
It’s really easy to justify, “Oh, I don’t have time to meditate for 30 minutes, I’ll just skip it today.”
It’s a lot harder to justify, “Oh, I don’t have time to count to 10.”
Every time you do a 10-Count Mindfulness practice, you “cast a vote for the person you want to become” (to use James Clear’s language) which in this case is a person who practices mindfulness. Over time those votes add up and before you know it, you’re a person with a regular mindfulness practice.
A consistent mindfulness practice will make a difference in your life. It’s going to help you de-stress and re-regulate your nervous system throughout your day, fall asleep more easily at night, and become more present and focused in your life.
Commit to practicing 10-Count Mindfulness 1-3 times a day for just one week and see what happens.
Seriously, you have nothing to lose, except maybe stress. 😉
Bonus Tip!
Every time you practice 10-Count Mindfulness, I want you to notice the effect that it has on your body and mind and celebrate the fact that you completed the exercise.
Notice the increased sense of relaxation, the release of tension from your shoulders, and the calming of your mind.
Celebrate the exercise with a pat on the back, a “good job, me!” or even a quick “that’ll do, pig.” (am I dating myself with a Babe reference?)
As I discuss in the post below, celebration can increase motivation and self-esteem which makes building habits easier and more effective.
Let's Celebrate Your 2025!
Learn how tiny moments of celebration can boost your motivation, self-esteem, and help you develop an overall positive mindset.
Take care and I’ll see you next time!
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I’m a professional actor, a mindfulness and mindset coach, and I’m ready to help you thrive in your actor life.
🎭 I’ve been a professional actress for almost 20 years. I’ve survived 3 industry shut downs - 2 strikes and 1 global pandemic. I’ve worked in TV, film, commercials, and produced my own award-winning web series.
🧠 I’ve been a life coach for 5 years, specializing in mindfulness and neurolinguistic programming and helping people become more aware and focused on making positive changes in their lives.
💖 I blend lived experience with powerful, proven coaching tools.
🎢 Let’s get you feeling resilient, empowered, focused, playful, relaxed, confident, and riding the acting career roller coaster without throwing up! 🤗
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