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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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In this meditation, we'll explore a simple yet powerful breathing pattern that can be used to reduce stress, settle your mind, and relax your body.
Let's begin by finding a comfortable posture. This could be, sitting down, lying down or standing. And if it feels okay to do so, you can close your eyes. We'll take one deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Allow the shoulders to drop an inch or two. And let the belly and the hand soften. Giving the body full permission to let go right now.
It doesn't need to be on. It doesn't need to do anything. This is its opportunity to be easeful, to decompensate and to let go. As the body starts to let go, the mind can follow. And let the breath settle into its natural rhythm.
In this meditation, we're going to spend some time exploring a specific four-seven-eight breathing pattern. So let's first try it together. It'll involve breathing in for four seconds, holding for seven and exhaling for eight. It can take some practice, but let's try it out. So 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. Good. Just take a couple of breaths normally. As we're doing this, we're also paying careful attention, as we would in any other meditation, to the sensations of the breath.
So this is both a practice for our relaxation and developing greater presence. So let's do another one breathing in for four, three, two, one. Holding for seven, six, five, four, three, two, one. Exhaling for eight, seven, six, five, four, three, two, one. Good.
Letave the breath be normal again. Sometimes it can be tough to do the exhale for eight seconds. So as you're doing that, one way to constrict the airways is to feel as though you're blowing fog onto a cold window. And then just do that with the mouth closed and you'll get a hhh sound. Okay.
So let's do another one breathing in for one, two, three, four. Holding for seven six, five, four, three, two, one. Exhaling for eight, seven, six, five, four, three, two, one. Let the breath be at its normal rhythm. Spending a few moments anchoring the attention at the belly.
We'll take one more normal, deep breath. In through the nose. And slowly out through the mouth. And when you're ready, you can invite your eyes to open again. Great job.
So this was more of a deeper dive into the four-seven-eight breath. Feel free to use this throughout the day, especially when you're feeling tense and overwhelmed. It's a great practice to relax the body and the nervous system. Thank you for your practice. And until we talk again, take care.
A Powerful Breathing Technique
In this meditation, we'll explore a simple yet powerful breathing pattern that can be used to reduce stress, settle your mind, and relax your body.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's begin by finding a comfortable posture. This could be, sitting down, lying down or standing. And if it feels okay to do so, you can close your eyes. We'll take one deep breath together. In through the nose.
And slowly out through the mouth. Inviting the jaw to relax. Allow the shoulders to drop an inch or two. And let the belly and the hand soften. Giving the body full permission to let go right now.
It doesn't need to be on. It doesn't need to do anything. This is its opportunity to be easeful, to decompensate and to let go. As the body starts to let go, the mind can follow. And let the breath settle into its natural rhythm.
In this meditation, we're going to spend some time exploring a specific four-seven-eight breathing pattern. So let's first try it together. It'll involve breathing in for four seconds, holding for seven and exhaling for eight. It can take some practice, but let's try it out. So 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. Good. Just take a couple of breaths normally. As we're doing this, we're also paying careful attention, as we would in any other meditation, to the sensations of the breath.
So this is both a practice for our relaxation and developing greater presence. So let's do another one breathing in for four, three, two, one. Holding for seven, six, five, four, three, two, one. Exhaling for eight, seven, six, five, four, three, two, one. Good.
Letave the breath be normal again. Sometimes it can be tough to do the exhale for eight seconds. So as you're doing that, one way to constrict the airways is to feel as though you're blowing fog onto a cold window. And then just do that with the mouth closed and you'll get a hhh sound. Okay.
So let's do another one breathing in for one, two, three, four. Holding for seven six, five, four, three, two, one. Exhaling for eight, seven, six, five, four, three, two, one. Let the breath be at its normal rhythm. Spending a few moments anchoring the attention at the belly.
We'll take one more normal, deep breath. In through the nose. And slowly out through the mouth. And when you're ready, you can invite your eyes to open again. Great job.
So this was more of a deeper dive into the four-seven-eight breath. Feel free to use this throughout the day, especially when you're feeling tense and overwhelmed. It's a great practice to relax the body and the nervous system. Thank you for your practice. And until we talk again, take care.
Duration
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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
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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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