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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 explore a simple yet powerful meditation technique for reduced stress, more relaxation, and deeper sleep.
Today, we're going to practice a specific kind of breathing technique called the four-seven-eight breath, that's really powerful in moments of anxiety or overwhelming your mind to help settle your nerves, calm your body and settle your thoughts. So let's get started. If you haven't already, you can find a comfortable posture. And invite the eyes to close, if that feels comfortable. Well begin by focusing on the sound of the bell.
Taking a deep breath together. In through the nose. And out through the mouth. Inviting your jaw to soften and relax. Letting the shoulders be at ease.
As well as the belly and the hands. And let's just take a few moments to be with the breath in its natural rhythm. Letting the breath be a grounding, anchor, stabilizing point for our attention. As the mind wanders off, we just gently bring it back to the breath. Now up until this point in our meditations, we've allowed the breath to mostly be at its normal rhythm.
In this practice, we're going to manipulate the breath just a bit by elongating the inhale, holding at the top, and then elongating the exhale. So I'll breathe in for four seconds, hold for seven, and exhale for eight. So let's practice one together. Start by breathing in for four seconds. Breathing in, one, two, three, four.
Holding it for seven, six, five, four, three, two, one. And exhale slowly for eight, seven, six, five, four, three, two, one. Good job. Sometimes it can be tough to hold our breath and sometimes it can be tough to elongate the breath on an exhale. So let's practice a couple more times.
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. Great. Let's do one more.
Breathing in for one, two, three, four. Holding for seven ,six, five, four, three, two, one. And exhaling for eight, seven, six, five, four, three, two, one. Just letting the breath come back to its natural rhythm for a few moments. I'll ring the bells to close our meditation.
And when you hear it, just bring your full focus to the sound. So great job today. You learned the four-seven-eight breath, which is a technique created by Dr. Andrew Weil. It's a great thing that you can use during moments of anxiety, tension, which is when you're caught in your thoughts.
So try it out today, once twice or a few times. Take care.
The Magic 478 Breath
In this meditation, we explore a simple yet powerful meditation technique for reduced stress, more relaxation, and deeper sleep.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Today, we're going to practice a specific kind of breathing technique called the four-seven-eight breath, that's really powerful in moments of anxiety or overwhelming your mind to help settle your nerves, calm your body and settle your thoughts. So let's get started. If you haven't already, you can find a comfortable posture. And invite the eyes to close, if that feels comfortable. Well begin by focusing on the sound of the bell.
Taking a deep breath together. In through the nose. And out through the mouth. Inviting your jaw to soften and relax. Letting the shoulders be at ease.
As well as the belly and the hands. And let's just take a few moments to be with the breath in its natural rhythm. Letting the breath be a grounding, anchor, stabilizing point for our attention. As the mind wanders off, we just gently bring it back to the breath. Now up until this point in our meditations, we've allowed the breath to mostly be at its normal rhythm.
In this practice, we're going to manipulate the breath just a bit by elongating the inhale, holding at the top, and then elongating the exhale. So I'll breathe in for four seconds, hold for seven, and exhale for eight. So let's practice one together. Start by breathing in for four seconds. Breathing in, one, two, three, four.
Holding it for seven, six, five, four, three, two, one. And exhale slowly for eight, seven, six, five, four, three, two, one. Good job. Sometimes it can be tough to hold our breath and sometimes it can be tough to elongate the breath on an exhale. So let's practice a couple more times.
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. Great. Let's do one more.
Breathing in for one, two, three, four. Holding for seven ,six, five, four, three, two, one. And exhaling for eight, seven, six, five, four, three, two, one. Just letting the breath come back to its natural rhythm for a few moments. I'll ring the bells to close our meditation.
And when you hear it, just bring your full focus to the sound. So great job today. You learned the four-seven-eight breath, which is a technique created by Dr. Andrew Weil. It's a great thing that you can use during moments of anxiety, tension, which is when you're caught in your thoughts.
So try it out today, once twice or a few times. Take care.
Duration
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- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
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Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
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