Ryan Cooper’s guided meditation tutorial takes just 10 minutes

Is it just us, or is mindfulness easier said than done? Sometimes buying complicated fitness equipment that promises pure enlightenment only ends up giving you a little headache (and a lighter wallet). But according to fitness enthusiast and wellness expert Ryan Cooper, you don’t need much more than a little guidance to center yourself and get what you need. That’s why he debuted his simple but effective 10-minute “Gentle Awakening and Visualization” meditation. All you need is yourself and this handy YouTube tutorial.

Cooper has previously given us some very influential meditation sessions. His 6-minute “Power Pump” meditation kicked off our Going Strong series (with exactly the right attitude, if we do say so ourselves). Additionally, his two dynamic breathing techniques helped us get the calm we needed during times of stress. But this meditation is different. Cooper recorded this audio specifically to help you wake up and start your day with your health in mind.

“Stay in bed if you have to,” Cooper advises at the beginning of this short video. “If you’re awake, feel free to sit down and get comfortable.” Cooper further notes that this routine can be adapted to a variety of positions. Whether you’re sitting or lying down, the only thing that matters is that you feel comfortable.

Cooper helps you pace your breathing so you can let go of yesterday’s energy and start anew. After a few minutes, you’ll also set your goals for the day. Cooper asks, “How do you want to feel today?” Cooper advises imagining yourself in the scenario you want. He also gives some examples that are very helpful if you get stuck (I like his suggestion to focus on setting boundaries). But don’t worry. You don’t just focus on the energy you crave. You will also be setting aside time just to be grateful for all that you have in life.

Are you enjoying this vast moment of peace? There are other origins as well. Cooper has a deal for Katie Couric Media readers. Use promo code KCM50 to get 50% off your Cooper fitness package. This includes automatic access to workouts, meditation guidance, breathing techniques, yoga sessions, nutritional advice, and (depending on your level) one-on-one training. Because sometimes health requires keeping things simple.