You don't need equipment to build mental strength — just this 10-minute meditation

This short guided breathing session helps you focus on the present moment and helps reduce anxiety

Woman meditating
(Image credit: Getty Images)

Lifting weights is one way to build strength, but it's not the only way. We often talk about physical strength, but developing mental strength (sometimes known as resilience) with this short routine is just as essential. 

This quick meditation designed to help reduce anxiety is led by Adriene Mishler, known for her popular yoga YouTube channel Yoga with Adriene. Don't worry if you don't know how to meditate, Mishler guides you through it. 

For most of the session, you only need to focus on your breath. The aim is to catch your mind drifting and return your focus to your breath. 

All you need is a quiet spot where you can sit undisturbed for 10 minutes. If you're unable to find some peace and quiet, a set of workout earbuds with noise cancellation may help. 

Watch Yoga with Adriene's 10-minute meditation

Although Mishler's session is designed to help you manage anxiety, this also develops mental strength and the ability to cope with difficult situations. You don't have to be practicing meditation to use these techniques, either. 

One of the top meditation tips for beginners is if you find yourself in a stressful or challenging situation, take a moment to focus on your breath to help create a sense of calm and return you to the present moment. 

Yoga and meditation have a lot of similarities. Both practices help develop a connection between your body and mind, although yoga does adds movement to the mix. For another way to calm your mind, try these yoga poses for anxiety.

James Frew
Fitness Editor

James is a London-based journalist and Fitness Editor at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.

In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.