Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
00:00
00:00
Duration
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Hi, welcome back to
your Daily Mindfulness.
In today's session, I'm going
to share a self-control strategy
called 'take 3 plus 10,'
Regardless of what you do in
life, you can always benefit
from a little more self-control.
We don't want to constantly be
confining ourselves and never being
spontaneous, but a bit of self-control
helps us do what we do well.
And also prevents us from following
sometimes that negative impulses
that inevitably arise in our
mind and body as human beings.
A lot of times with self-control,
our tendency is to grit our teeth and
that's not always the best strategy
and often causes more tension.
But relaxing into the discomfort of
wanting to respond a certain way and
creating a short pause can be really
effective for letting the energy
of that impulse start to soften.
And that's where take 3 plus 10 comes in.
It's pretty simple.
It involves taking three
breaths and then counting to 10.
As you can imagine, this
can't work in every context.
So if you're in a difficult
conversation and you notice you're
yourself wanting to say something
you shouldn't, it's probably going to
be hard to say, Hey, wait a second.
I need to take 3 plus 10.
But this can be really good if you
know, you want to reach for the
cookies, which is my negative impulse.
I can take three breaths, wait 10 seconds.
And usually during that period
of time, it's enough for the
energy of that impulse to soften.
So let's try it together.
We'll take three breaths, in through
the nose, out through the mouth.
One more.
Out.
One more.
Out.
Now we'll wait for ten, nine, eight,
seven, six ,five, four, three, two, one.
Cool.
That's it.
Now this works better when you
do have an impulse at play.
So try this out in real life.
I think you'll, you'll find
some value to it as always.
Thank you for your practice.
I'll talk to you more in the
meditation and take care.
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
Congratulations on taking the first step towards a more mindful life! As a token of our appreciation, we want to offer you an exclusive opportunity to upgrade to Mindfulness Plus+ for a price you won't find anywhere else.
Mindfulness Plus+ is our premium membership that includes everything you need to learn mindfulness and keep practicing throughout all stages of life.
Take this exclusive offer to further your mindfulness skills and experience deeper levels of well-being.
Annual membership
$0
Just a small sample of the life-changing 5-star reviews we get on a daily basis.
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.