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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Melli O'Brien



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An Evidence-Based Practice for a Peaceful Heart

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hi, and welcome to your Daily Mindfulness.

Today, I'm going to share with you an

evidence-based practice that can help you

cultivate a peaceful and loving heart.

Once you know the steps to this practice

and then give it a try today, it's

something that you can use whenever

you need to or whenever you'd like.

So the HeartMath Institute in the USA

has done extensive research into the

connection between your heart rate

variability and your emotional wellbeing.

Heart rate variability is a measure of the

variation in time between each heartbeat.

A smoothly changing variation in

those intervals changes your brain

waves, regulates your nervous

system and also helps you to feel

more peaceful and more happy.

So what they found at HeartMath is there

is a very specific three step method that

can improve your heart rate variability.

And I'm going to just talk you

through the steps here and then we'll

practice them in today's meditation.

So step one is that you begin to

breathe in a way where your inhale

is the same length as your exhale.

Step two is you put your focus on

the center of your chest, and you

imagine that you could breathe

into and out from your heart area.

And step three, as you breathe in

this way, you then begin to bring to

mind a feeling of gratitude or love.

So you might just have a sense of allowing

yourself in this step to be filled

with those positive emotions, breathe

them into an out of your heart space.

Or if it's helpful, some people

might really enjoy actively bringing

to mind how much love you have for

certain person or for all of life.

And that can bring on

that emotion of love.

Some people are very visual,

so they might visualize.

Or you might just dwell on certain good

things in your life and bring to mind

that feeling of gratitude really strongly.

So these are the three steps and

even doing this practice for a few

minutes a day can really help you

to lower stress and cultivate more

peace, happiness, and good health.

So let's give this a try.

Let's settle in now for meditation.

I'll guide you through this

practice, see how it feels for you.

And if it's something that really

resonates, you can take that and

continue this practice in your life.

Let's settle in.

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