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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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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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Hi, welcome back to your Daily Mindfulness. In today's session, I want to share something I like to call the barbecue method. It's one of my favorite tools for reducing stress and anxiety. BBQ method is an acronym. It stands for breath, body, question.
B B Q. And this is something you can use when you find yourself caught up in tension and overwhelm. So the first thing is you just take a deep breath. And I like to breathe deeply in through the nose and then slowly out through the mouth. So at a one to two ratio tends to work well.
Breathing in for one second and exhaling for two or breathing in for two seconds and exhaling for four. Let's try it for the two, four ratio. Breathing in for two seconds. Exhale for four. That's the first thing.
Take a deep breath. Next, notice where you're holding any tension in your body. For me, it tends to be the jaw, the shoulders and the belly. So right now, just invite your jaw to soften, the teeth don't need to be clenched. Let your shoulders relax.
And let your belly relax as well. We tend to hold a lot of tension here. Jaw, shoulders, belly, and anywhere else that you might be holding tension. So we've taken our breath, we've relaxed, our body. And the next is to ask your mind a question.
And the question is, what can I control and what can I let go of? What can I control and what can I let go of? A lot of times when we're caught in our anxiety, it's because our mind feels a bit out of control. It's trying to organize everything, make sure everything's okay. Make sure that we're safe. So by asking this, we look at, all right, what is in my direct influence in this moment? I can have this conversation. I can take a breath.
I can work on this email. And what's out of my control that I can let go of? I don't know what the outcome of this is going to be so I release that. I stay committed to my process and detached from the outcome. Your response might be different, but the key is to ask those questions, what can I control and what can I let go of? So this is the barbecue method. When you find yourself caught up in anxiety, take a breath, relax your body, and then ask, what can I what can I let go of? So over the last three days, we've gone over three simple techniques that you can use for anxiety.
One, take five. Two, shift your what if to what is. Three, the BBQ method. And you've gotten to explore some meditation practices. We'll do another one in a moment, but I want to say if this has been useful for you, we have this plus hundreds of other videos just like this with simple tools to reduce anxiety, stress, find more inner calm and grounding here at the Mindfulness.com app.
So I hope this isn't your last day. I hope we can continue our journey. If you like this video format, you can do this every day for the rest of your life. We have this here and it would be great to have you along. Thank you so much for your practice, for putting in the work to take care of your own mental health.
Yes, it's for you, but it's also for your family, your relationships, the people you care about and our world at large. So that's why we like to say at Mindfulness.com, thank you for your practice. And today let's settle in for our meditation.
3 Steps to Relax Anxiety
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hi, welcome back to your Daily Mindfulness. In today's session, I want to share something I like to call the barbecue method. It's one of my favorite tools for reducing stress and anxiety. BBQ method is an acronym. It stands for breath, body, question.
B B Q. And this is something you can use when you find yourself caught up in tension and overwhelm. So the first thing is you just take a deep breath. And I like to breathe deeply in through the nose and then slowly out through the mouth. So at a one to two ratio tends to work well.
Breathing in for one second and exhaling for two or breathing in for two seconds and exhaling for four. Let's try it for the two, four ratio. Breathing in for two seconds. Exhale for four. That's the first thing.
Take a deep breath. Next, notice where you're holding any tension in your body. For me, it tends to be the jaw, the shoulders and the belly. So right now, just invite your jaw to soften, the teeth don't need to be clenched. Let your shoulders relax.
And let your belly relax as well. We tend to hold a lot of tension here. Jaw, shoulders, belly, and anywhere else that you might be holding tension. So we've taken our breath, we've relaxed, our body. And the next is to ask your mind a question.
And the question is, what can I control and what can I let go of? What can I control and what can I let go of? A lot of times when we're caught in our anxiety, it's because our mind feels a bit out of control. It's trying to organize everything, make sure everything's okay. Make sure that we're safe. So by asking this, we look at, all right, what is in my direct influence in this moment? I can have this conversation. I can take a breath.
I can work on this email. And what's out of my control that I can let go of? I don't know what the outcome of this is going to be so I release that. I stay committed to my process and detached from the outcome. Your response might be different, but the key is to ask those questions, what can I control and what can I let go of? So this is the barbecue method. When you find yourself caught up in anxiety, take a breath, relax your body, and then ask, what can I what can I let go of? So over the last three days, we've gone over three simple techniques that you can use for anxiety.
One, take five. Two, shift your what if to what is. Three, the BBQ method. And you've gotten to explore some meditation practices. We'll do another one in a moment, but I want to say if this has been useful for you, we have this plus hundreds of other videos just like this with simple tools to reduce anxiety, stress, find more inner calm and grounding here at the Mindfulness.com app.
So I hope this isn't your last day. I hope we can continue our journey. If you like this video format, you can do this every day for the rest of your life. We have this here and it would be great to have you along. Thank you so much for your practice, for putting in the work to take care of your own mental health.
Yes, it's for you, but it's also for your family, your relationships, the people you care about and our world at large. So that's why we like to say at Mindfulness.com, thank you for your practice. And today let's settle in for our meditation.
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This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
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