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10-Min Screen-Free Meditation

“10-Min Screen-Free Meditation” is a short 12-minute practice from Zayenha Practice in the Digital & AI domain. Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention. You can read its goal and first step for free; the full practice with every step and the interactive part comes with Plus.

Daily 10 min with zero screens (no phone, computer, smart watch) to restore attention.

12 min Beginner

Goal

Give your nervous system a break from "continuous partial attention" with screens.

Steps

1

Pick a fixed time (morning or bedtime).

4 more steps locked

Expected Outcome

Immediate

Mild bodily calm, heart rate drops 5-10%.

Evidence base

School: Mindfulness / Attention Restoration

Founders: Jon Kabat-Zinn · Cal Newport (1990)

Kabat-Zinn's MBSR 1990 and Newport's "Deep Work" 2016 both stress attention rest from screens as prerequisite for deep performance.

Frequently asked questions

How long does "10-Min Screen-Free Meditation" take?

This exercise takes about 12 minutes, practiced solo in a Somatic format.

When will I notice the effect of "10-Min Screen-Free Meditation"?

Mild bodily calm, heart rate drops 5-10%. In the short term: After 2 weeks, you notice higher focus capacity at work.

Is "10-Min Screen-Free Meditation" evidence-based?

Yes — it draws on Mindfulness / Attention Restoration (Jon Kabat-Zinn, Cal Newport (1990)). Kabat-Zinn's MBSR 1990 and Newport's "Deep Work" 2016 both stress attention rest from screens as prerequisite for deep performance.

Is "10-Min Screen-Free Meditation" suitable for beginners?

Its difficulty level is: Beginner. No external tools required — it can be practiced directly inside the platform.

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Interactive practice locked · 4 more steps locked

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