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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
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Soothe your nervous system, steady your mind, and relax your body with this simple but effective four-step breathing practice.
So to begin this meditation,
just allowing your eyes to gently
close, if that feels okay for you.
Letting the body settle
into a comfortable position.
And bringing your awareness
now to just feeling the flow
of your breathing in your body.
Noticing the breathing in.
And the breathing out.
And now we're going to
introduce a breathing technique
called the four step breath.
So just following, along
with my instructions for
the first couple of rounds.
Just beginning now by exhaling fully.
And now inhaling for the count
of one, two, three, four.
And exhaling one, two, three, four.
Again, inhale, two, three, four.
Exhale, two, three, four.
And just continuing on like that
to the count of four, with an
even inhale to exhale ratio.
Just mentally counting.
Matching the breath with the count.
And if the count of four doesn't feel
quite right or comfortable, feel buddy.
Feel free to make it a little
longer or a little shorter.
Just go ahead and find the
duration that feels good for you.
Just a couple more rounds like this.
Counting the breath, and matching
the breathing to your count.
Even inhale and exhale.
And now we're going to extend the
practice by holding the breath at
the top of the inhale and the bottom
of the exhale for the same count.
So if you were breathing
in, two, three, four.
Now you're going to hold the
breath, two, three, four.
Exhaling, two, three, four.
And holding the breath
here, two, three, four.
Now, just continuing on like
that with the four-part breath.
Breathing in for the count.
Holding for the count.
Exhaling.
And holding.
One more round like that.
And then at the end of the
next exhale, just releasing
any control of the breathing.
And now at the end of the
next exhale, just relaxing
any control of the breathing.
Just letting the breath settle
back into its own natural rhythm.
And as this practice now comes towards
a close, just taking a moment to notice
how you feel after making this time
for meditation and breathing practice.
And perhaps now forming an intention to
take this quality of awareness with you
as you go about the rest of your day.
And when you're ready, opening the eyes.
And wishing you a wonderful day ahead.
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