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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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Duration
In this meditation, we'll take a few minutes to re-ground, reset, and replenish.
Hey, welcome to this recharge meditation.
In this practice, we're going to take
some time for you to reconnect to
yourself, settle your nervous system,
reenergize, and start to look forward
to the next thing in your day so that
you can move forward with a little bit
more vitality, energy and enthusiasm.
So let's start by finding
a comfortable posture.
If it feels okay to do so,
you can close your eyes.
We'll take one deep breath together.
In through the nose.
Slowly out through the mouth.
Inviting the jaw to soften.
The shoulders.
And the belly.
So a big part of recharging is
simply giving the nervous system
an opportunity to calm itself down.
So the first thing we'll do
here is a few 4-7-8 breaths.
This involves breathing in for four
seconds, holding the breath for seven.
And exhaling for eight.
So I'll guide you through that.
Let's start by breathing
in for four, 1, 2 3 4.
Hold for 7, 6, 5, 4, 3, 2, 1.
Exhale for 8, 7, 6, 5, 4, 3, 2, 1.
Good.
To elongate the exhale, you
can imagine that you're blowing
hot air on a cold window.
It'll sound like this.
Haaaah.
And then just close the lips.
So should sound like this.
Hmmmmm.
So let's try a couple more of those.
Breathing in for four, 1, 2, 3, 4.
Hold for 7, 6, 5, 4, 3, 2, 1.
Exhale for 8, 7, 6 5, 4, 3, 2, 1.
And one more.
Inhale for 1, 2, 3, 4.
Hold for 7, 6, 5, 4, 3, 2, 1.
Exhale for 8, 7, 6, 5, 4, 3, 2, 1.
Great.
You can let your breath come
back to its natural rhythm.
We're going to take a
minute or so of gratitude.
So when we're attuned to what is
good, what we're appreciating,
we're in a state of feeling
abundant rather than feeling lack.
So just take a moment to find three
things in your life that you're
truly grateful for right now, aspects
of yourself, maybe things you have
or aspects of your relationships.
I'll give you some time
to reflect on that.
And the key thing as you're reflecting is
to make sure you're feeling the gratitude.
Not just thinking about it, but
really feeling that nourishment
of being in a grateful state.
Okay.
And as you consider transitioning
from this meditation into the next
thing in your day, just ask yourself,
if I were to show up in a way that
inspired me, what would that look like?
If I were to show up in a way that
inspired me, what would that look like?
See what comes up for
you around that question.
So as we come to a close, let's
take one more deep breath.
In through the nose.
Slowly out through the mouth.
And when you're ready, you
can open your eyes again.
All right.
Thank you for practicing with me.
You can come back to this meditation
anytime you need a recharge.
Hope you feel a little bit
more full and aligned with who
you are in the deepest level.
Thanks for the big work
you're doing in the world.
You're needed.
I'll talk to you soon.
And until next time, take care.
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