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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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4-Step Breathing

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.

Meditation

4.4

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.

Meditation

4.4

Duration

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