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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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Quick Recharge

Cory Muscara






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Quick Recharge

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.


To elongate the exhale, you

can imagine that you're blowing

hot air on a cold window.

It'll sound like this.


And then just close the lips.

So should sound like this.


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.


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.


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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