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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Deep Breathing

In this meditation, we'll practice breathing strategies that quickly settle our racing mind and tense body.

In today's session, we'll practice deep

breathing as a way to settle the nervous

system, relax our mind and ease our body.

If you haven't already done so, you can

find a comfortable posture lying down

in your bed and let the eyes close.

We'll start by tuning into

the sound of the bell.

Taking a deep breath.

In through the nose.

And slowly out through the mouth.

Inviting the jaw and all the muscles

in the face to relax and be at ease.

You don't need to wear a mask right now.

It's okay for your face to soften.

Invite the shoulders,

the neck to be at ease.

And the hands and the belly.

Relaxing into your cozy sleeping posture.

Nowhere to go, nothing you need to

fix, no problems you need to solve.

Just giving yourself full

permission to let go, to be at

ease and to start to drift off.

If you're still awake, we can

take some deep breaths together.

So let's breathe in for four seconds.

Breathing in, one, two, three, four.

Now hold for four, three, two, one.

And now exhale for one, two, three, four.

This is called box breathing.

Very calming.

Let's try again if it felt okay for you.

Breathing in for four seconds,

one, two, three, four.

Holding for four, three, two, one.

Exhaling for one, two, three, four.

Nice and easy.

We'll do that again, and this time on

the exhale really feel like an extra

tension that you're holding onto.

Just releasing into the

surface beneath you.

So breathing in for one, two, three, four.

Holding for four, three, two, one.

Releasing, one, two, three, four.

Taking one more deep

breath as long as you can.

Breathing in.

Holding it at the top.

Holding, holding, holding.

And then release.

Letting the body know that it has

permission to turn off, to shut

down and to let go as you drift off

into a long, deep night of sleep.

Take care.

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