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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'm going to share a self-control strategy called 'take 3 plus 10,' Regardless of what you do in life, you can always benefit from a little more self-control. We don't want to constantly be confining ourselves and never being spontaneous, but a bit of self-control helps us do what we do well. And also prevents us from following sometimes that negative impulses that inevitably arise in our mind and body as human beings. A lot of times with self-control, our tendency is to grit our teeth and that's not always the best strategy and often causes more tension.
But relaxing into the discomfort of wanting to respond a certain way and creating a short pause can be really effective for letting the energy of that impulse start to soften. And that's where take 3 plus 10 comes in. It's pretty simple. It involves taking three breaths and then counting to 10. As you can imagine, this can't work in every context.
So if you're in a difficult conversation and you notice you're yourself wanting to say something you shouldn't, it's probably going to be hard to say, Hey, wait a second. I need to take 3 plus 10. But this can be really good if you know, you want to reach for the cookies, which is my negative impulse. I can take three breaths, wait 10 seconds. And usually during that period of time, it's enough for the energy of that impulse to soften.
So let's try it together. We'll take three breaths, in through the nose, out through the mouth. One more. Out. One more.
Out. Now we'll wait for ten, nine, eight, seven, six ,five, four, three, two, one. Cool. That's it. Now this works better when you do have an impulse at play.
So try this out in real life. I think you'll, you'll find some value to it as always. Thank you for your practice. I'll talk to you more in the meditation and take care.
Self-Control Technique
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'm going to share a self-control strategy called 'take 3 plus 10,' Regardless of what you do in life, you can always benefit from a little more self-control. We don't want to constantly be confining ourselves and never being spontaneous, but a bit of self-control helps us do what we do well. And also prevents us from following sometimes that negative impulses that inevitably arise in our mind and body as human beings. A lot of times with self-control, our tendency is to grit our teeth and that's not always the best strategy and often causes more tension.
But relaxing into the discomfort of wanting to respond a certain way and creating a short pause can be really effective for letting the energy of that impulse start to soften. And that's where take 3 plus 10 comes in. It's pretty simple. It involves taking three breaths and then counting to 10. As you can imagine, this can't work in every context.
So if you're in a difficult conversation and you notice you're yourself wanting to say something you shouldn't, it's probably going to be hard to say, Hey, wait a second. I need to take 3 plus 10. But this can be really good if you know, you want to reach for the cookies, which is my negative impulse. I can take three breaths, wait 10 seconds. And usually during that period of time, it's enough for the energy of that impulse to soften.
So let's try it together. We'll take three breaths, in through the nose, out through the mouth. One more. Out. One more.
Out. Now we'll wait for ten, nine, eight, seven, six ,five, four, three, two, one. Cool. That's it. Now this works better when you do have an impulse at play.
So try this out in real life. I think you'll, you'll find some value to it as always. Thank you for your practice. I'll talk to you more in the meditation and take care.
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- 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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