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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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Soothe your nervous system, steady your mind, and relax your body with this simple but effective four-step breathing practice.
So to begin this meditation, just allowing your eyes to gently close, if that feels okay for you. Letting the body settle into a comfortable position. And bringing your awareness now to just feeling the flow of your breathing in your body. Noticing the breathing in. And the breathing out.
And now we're going to introduce a breathing technique called the four step breath. So just following, along with my instructions for the first couple of rounds. Just beginning now by exhaling fully. And now inhaling for the count of one, two, three, four. And exhaling one, two, three, four.
Again, inhale, two, three, four. Exhale, two, three, four. And just continuing on like that to the count of four, with an even inhale to exhale ratio. Just mentally counting. Matching the breath with the count.
And if the count of four doesn't feel quite right or comfortable, feel buddy. Feel free to make it a little longer or a little shorter. Just go ahead and find the duration that feels good for you. Just a couple more rounds like this. Counting the breath, and matching the breathing to your count.
Even inhale and exhale. And now we're going to extend the practice by holding the breath at the top of the inhale and the bottom of the exhale for the same count. So if you were breathing in, two, three, four. Now you're going to hold the breath, two, three, four. Exhaling, two, three, four.
And holding the breath here, two, three, four. Now, just continuing on like that with the four-part breath. Breathing in for the count. Holding for the count. Exhaling.
And holding. One more round like that. And then at the end of the next exhale, just releasing any control of the breathing. And now at the end of the next exhale, just relaxing any control of the breathing. Just letting the breath settle back into its own natural rhythm.
And as this practice now comes towards a close, just taking a moment to notice how you feel after making this time for meditation and breathing practice. And perhaps now forming an intention to take this quality of awareness with you as you go about the rest of your day. And when you're ready, opening the eyes. And wishing you a wonderful day ahead.
4-Step Breathing
Soothe your nervous system, steady your mind, and relax your body with this simple but effective four-step breathing practice.
Duration
Your default time is based on your progress and is changed automatically as you practice.
So to begin this meditation, just allowing your eyes to gently close, if that feels okay for you. Letting the body settle into a comfortable position. And bringing your awareness now to just feeling the flow of your breathing in your body. Noticing the breathing in. And the breathing out.
And now we're going to introduce a breathing technique called the four step breath. So just following, along with my instructions for the first couple of rounds. Just beginning now by exhaling fully. And now inhaling for the count of one, two, three, four. And exhaling one, two, three, four.
Again, inhale, two, three, four. Exhale, two, three, four. And just continuing on like that to the count of four, with an even inhale to exhale ratio. Just mentally counting. Matching the breath with the count.
And if the count of four doesn't feel quite right or comfortable, feel buddy. Feel free to make it a little longer or a little shorter. Just go ahead and find the duration that feels good for you. Just a couple more rounds like this. Counting the breath, and matching the breathing to your count.
Even inhale and exhale. And now we're going to extend the practice by holding the breath at the top of the inhale and the bottom of the exhale for the same count. So if you were breathing in, two, three, four. Now you're going to hold the breath, two, three, four. Exhaling, two, three, four.
And holding the breath here, two, three, four. Now, just continuing on like that with the four-part breath. Breathing in for the count. Holding for the count. Exhaling.
And holding. One more round like that. And then at the end of the next exhale, just releasing any control of the breathing. And now at the end of the next exhale, just relaxing any control of the breathing. Just letting the breath settle back into its own natural rhythm.
And as this practice now comes towards a close, just taking a moment to notice how you feel after making this time for meditation and breathing practice. And perhaps now forming an intention to take this quality of awareness with you as you go about the rest of your day. And when you're ready, opening the eyes. And wishing you a wonderful day ahead.
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Melli has a beautiful way of guiding and reminding us of the stillness within.
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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.
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Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
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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.
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A necessary tool for those who feel lost.
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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 💫✨🌍
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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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