Ten to Zen cover art

Ten to Zen

Ten minutes a day to a calmer, happier you – kick start a new routine

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Ten to Zen

By: Owen O'Kane
Narrated by: Owen O'Kane
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About this listen

From the bestselling author of Addicted to Anxiety

'I thoroughly recommended it' – Rob Rinder

'Could change your life' – Daily Telegraph

'Loved by stressed-out celebs' – Daily Mail

Ten to Zen is a simple, effective and fuss-free guide to help you start your day in the right headspace to prepare for the challenges it may bring.

Each morning most of us will spend about ten minutes in the shower, ten minutes making and eating breakfast but no time at all clearing our minds. Ten to Zen uses a combination of four therapeutic models – Mindfulness, Cognitive Behavioural Therapy, Psychotherapy and Eye Movement Desensitization and Reprocessing (EMDR) therapy – in a simple, easy-to-follow programme.

You will learn:

  • How to settle your mind quickly
  • How to focus and retrain your brain on dealing with stress
  • How to restructure unhelpful patterns of thinking
  • How to develop ways of communicating that are more effective


Ten to Zen was developed by Owen O'Kane to encourage new principles for living based on his experience as a psychotherapist and his many years of caring for the dying in the field of palliative care, which has hugely influenced how he works and how he views life.

'This book offers you the perfect mind workout in just ten minutes a day – it’s an essential!' – Dame Kelly Holmes

'This is a must read' – Dr Alex George

 Anxiety Disorders Mental Health Personal Development Personal Success Psychology Psychology & Mental Health Spirituality Stress Management Meditation Feel-Good Mindfulness

Critic reviews

We pay so much attention to looking after our bodies and often neglect our minds. This book offers you the perfect mind workout in just ten minutes a day – it’s an essential! (Colonel Dame Kelly Holmes)
I’ve never been able to quieten my mind, but this book has helped me do just that! It’s packed with wisdom, time efficient techniques and rich experience that really will make a difference to your day and your life. Fantastic read that will benefit absolutely anyone who picks up the book. No matter how busy their brain is! (Kate Thornton)
When it comes to mental health, I suspect that all quick-fixes are bogus so am usually a sceptic of the self-help genre. Owen O’Kane’s book is a proud exception. Ten to Zen is clearly a work written by a serious clinician. It is not about providing some sort of perfect path to inner peace, rather it is an honest, eloquent, no-nonsense set of easy-to-use strategies for anybody seeking to find a way of improving their mental and emotional well being. I thoroughly recommended it. (Rob Rinder)
A 10-minute mind workout that could change your life. (Daily Telegraph)
A highly practical workout for busy minds – in 10-minute bursts – from this NHS mental health service practitioner. (The Guardian)
This is a must read. (Dr Alex George)
Non-intimidating advice and easy exercises to help you control the way you think. (The Scotsman)
Simple 10-minute process to inner peace in a new book loved by stressed-out celebs. (Daily Mail)
O'Kane is the grandmaster of anxiety-dampening and he takes the edge off my fears. (Evening Standard)
A time-efficient daily mind workout, designed to destress and achieve calm in just 10 minutes (Happiful)
Broken in small, approachable chunks, aiming to let even the most frenzied mind make a start . . . with a goal of getting us to clear our mindset and calm our emotions once a day. (Alexandra Heminsley, Grazia)
This is an incredibly helpful enjoyable book. Really worth reading. (Ashley Banjo)
Owen offers a unique, fresh perspective and has created a valuable, time efficient toolkit for absolutely anyone looking to improve their mental wellbeing. Definitely worth a read. (Dr Angharad Ruttley, Consultant Psychiatrist and NHS Clinical Director)
This little book is a simple way into the art of clearing your mind in ten minutes flat. We highly recommend it as a way to retrain your brain. Take a leaf out of [this] book and make 2019 a calmer place to be. (Fit & Well)
Just ten minutes each day from this book will lead to a calmer you. (Liz Earle Wellbeing)
I've tried many, many methods over the years and THIS is the one that has clicked. (Jack Monroe)
All stars
Most relevant
Thank you Bernard for recommending it! Easy to listen, nice touch by author to be narrator at the same time.

Brilliant book!

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a very short and simple workout to be used daily in the chase for living a better and more mindful life.

Great workout for daily use

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I’m going to say big thanks to the Author - for this brilliant manual / blue print.

This is probably the best book I’ve ever listened to on Audible.
Definitely in my top 5 list.
And I’m listening a lot.

It’s simple, not pretentious but very deep and explains few practical steps to calm down and get perspective on our life.

Thank you Owen !!!

Brilliant !!! Unexpected pearl.

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This is well worth having, and revisiting.
I usually struggle to relate or want to complete these types of book/audio book. This is both human and helpful. Highly recommend.

Straight talking & accessible

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I’m a middle aged man in forties and have been going through some very hard times. Outwardly you might say I’m successful with a good job, a beautiful family and all the material things that go with. But I’ve lived with acute anxiety my whole life and recently that has tipped into serious suicidal depression. This book has changed my life. It’s given me a new perspective and the tools to help myself and my family. It’s not the only thing I’m doing to help remedy my problems but this book has been a massive part of me being able to face the day with calmness and positivity. I was- in the past - something of a sceptic of this kind of thing. I am no longer. If you’ve been feeling like I have it’s definitely worth a try.

Embrace this book.

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