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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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In this meditation, we'll explore a simple yet powerful breathing pattern that can be used to reduce stress, settle your mind, and relax your body.
Let's begin by finding
a comfortable posture.
This could be, sitting down,
lying down or standing.
And if it feels okay to do
so, you can close your eyes.
We'll take one deep breath together.
In through the nose.
And slowly out through the mouth.
Inviting the jaw to relax.
Allow the shoulders to
drop an inch or two.
And let the belly and the hand soften.
Giving the body full
permission to let go right now.
It doesn't need to be on.
It doesn't need to do anything.
This is its opportunity to be easeful,
to decompensate and to let go.
As the body starts to let
go, the mind can follow.
And let the breath settle
into its natural rhythm.
In this meditation, we're going to
spend some time exploring a specific
four-seven-eight breathing pattern.
So let's first try it together.
It'll involve breathing in
for four seconds, holding for
seven and exhaling for eight.
It can take some practice,
but let's try it out.
So breathing in for four
seconds, one, two, three, four.
Holding for seven, six,
five, four, three, two, one.
And exhaling for eight, seven,
six, five, four, three, two, one.
Good.
Just take a couple of breaths normally.
As we're doing this, we're also
paying careful attention, as we
would in any other meditation,
to the sensations of the breath.
So this is both a practice
for our relaxation and
developing greater presence.
So let's do another one breathing
in for four, three, two, one.
Holding for seven, six,
five, four, three, two, one.
Exhaling for eight, seven, six,
five, four, three, two, one.
Good.
Letave the breath be normal again.
Sometimes it can be tough to do
the exhale for eight seconds.
So as you're doing that, one way to
constrict the airways is to feel as though
you're blowing fog onto a cold window.
And then just do that with the mouth
closed and you'll get a hhh sound.
Okay.
So let's do another one breathing
in for one, two, three, four.
Holding for seven six,
five, four, three, two, one.
Exhaling for eight, seven, six,
five, four, three, two, one.
Let the breath be at its normal rhythm.
Spending a few moments anchoring
the attention at the belly.
We'll take one more normal, deep breath.
In through the nose.
And slowly out through the mouth.
And when you're ready, you can
invite your eyes to open again.
Great job.
So this was more of a deeper dive
into the four-seven-eight breath.
Feel free to use this throughout
the day, especially when you're
feeling tense and overwhelmed.
It's a great practice to relax
the body and the nervous system.
Thank you for your practice.
And until we talk again, take care.
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