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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 will reset ourselves after feeling really overwhelmed or having a tantrum.
Hey, welcome to this meditation. We're going to explore here how to calm ourselves down when we're feeling overwhelmed. And if you're listening to this, maybe there's a chance you are feeling a bit overwhelmed, stressed, or angry in this moment. If you are, I understand. I've been there as well.
Let's try some practices that I think will help you out. If you haven't already, you can find a comfortable seated position. Maybe sitting cross-legged on the floor or sitting in a chair, something that helps you feel relaxed and peaceful. If you'd like, you can close your eyes. And let's take one deep breath together.
In through the nose. Slowly out through the mouth. You can let your jaw and face relax. A lot of times when we're angry, upset, our face scrunches up. So if you're noticing that, just see if you can relax the muscles in the face.
Relaxing the eyes, the forehead, the cheeks, and the mouth. Even relaxing the tongue try that one out. Relaxing your shoulders. And your belly. And notice if your hands are tense.
And this is a really common one when we're angry. We tend to bunch our hands into little fists. So see if you can let the hands just relax, letting go, maybe placing them gently on your lap. In this meditation, I'm going to teach you two strategies to help calm yourself down. The first is called box breathing.
And what this involves is breathing in for four seconds, holding your breath for four seconds. Exhaling for four seconds, and then holding the breath again for four seconds. So I'll guide you through this. Start by breathing in for 1, 2, 3, 4. Now hold your breath for 4, 3, 2, 1.
Exhale for 1, 2, 3, 4. And hold for 4, 3, 2, 1. That's box breathing and it can be really helpful to slow our breathing down in this way. Let's try it two more times. Breathing in for four seconds.
1, 2, 3, 4. Hold the breath for 4, 3, 2, 1. Exhale for 1, 2, 3, 4. Hold the breath for 4, 3, 2, 1. One more.
Breathing in 1, 2, 3, 4. Hold the breath for 4, 3, 2, 1. Exhale for 1, 2, 3, 4 hold for 4, 3, 2, 1. Great job.Now you can use box breathing anytime throughout the day. I'm going to share one other technique with you that I think you'll like.
This one's my favorite. It's called take five. So we're going to do this together and it involves using your hands. So if you'd like to open your eyes for a moment, you can. And I just want you to hold your hand out in front of you as if you were holding a pizza, or you were holding a plate.
And now take your right pointer finger and place it in your hand right where the hand meets the wrist. What we're going to do here is slide our pointer finger up and down each finger in our left hand, while taking a deep breath in and a deep breath out. So let's do it together. Start with the pointer finger in the base of the hand. Now, slide it up the thumb while you're taking an inhale.
Sliding up, breathing in. Slide the finger back down, taking an exhale. Good. Let's slide it up the point of finger on the left-hand. Breathing in.
Slide back down, exhale through the mouth. Slide up the middle finger. Back down. Sliding up the ring finger. Back down.
And then sliding the pinky finger. Back down. Nice. And it can almost feel like you're tickling each finger with the pointer finger in your right hand. I always find that when I do this, there's something really soothing about it, especially when I touch each finger while I'm breathng.
So let's try this one more time before we go. Remember we're just tracing each finger on our left hand, sliding up and sliding down. Ready? Starting with the first one. Sliding up the thumb, breathing into the nose. Sliding back down, exhale through the mouth.
Slide up the pointer finger. Back down. Middle finger. Down. Ring.
Back down. And pinky. Back down. There you go. So these are two techniques that you can use when you're feeling stressed and overwhelmed.
Box breathing and then a simple exercise called take five. Try these out. Hope this helps you feel a little bit better. Thanks for meditating with me. And I'll talk to you soon.
Take care.
Feeling Overwhelmed
In this meditation, we will reset ourselves after feeling really overwhelmed or having a tantrum.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hey, welcome to this meditation. We're going to explore here how to calm ourselves down when we're feeling overwhelmed. And if you're listening to this, maybe there's a chance you are feeling a bit overwhelmed, stressed, or angry in this moment. If you are, I understand. I've been there as well.
Let's try some practices that I think will help you out. If you haven't already, you can find a comfortable seated position. Maybe sitting cross-legged on the floor or sitting in a chair, something that helps you feel relaxed and peaceful. If you'd like, you can close your eyes. And let's take one deep breath together.
In through the nose. Slowly out through the mouth. You can let your jaw and face relax. A lot of times when we're angry, upset, our face scrunches up. So if you're noticing that, just see if you can relax the muscles in the face.
Relaxing the eyes, the forehead, the cheeks, and the mouth. Even relaxing the tongue try that one out. Relaxing your shoulders. And your belly. And notice if your hands are tense.
And this is a really common one when we're angry. We tend to bunch our hands into little fists. So see if you can let the hands just relax, letting go, maybe placing them gently on your lap. In this meditation, I'm going to teach you two strategies to help calm yourself down. The first is called box breathing.
And what this involves is breathing in for four seconds, holding your breath for four seconds. Exhaling for four seconds, and then holding the breath again for four seconds. So I'll guide you through this. Start by breathing in for 1, 2, 3, 4. Now hold your breath for 4, 3, 2, 1.
Exhale for 1, 2, 3, 4. And hold for 4, 3, 2, 1. That's box breathing and it can be really helpful to slow our breathing down in this way. Let's try it two more times. Breathing in for four seconds.
1, 2, 3, 4. Hold the breath for 4, 3, 2, 1. Exhale for 1, 2, 3, 4. Hold the breath for 4, 3, 2, 1. One more.
Breathing in 1, 2, 3, 4. Hold the breath for 4, 3, 2, 1. Exhale for 1, 2, 3, 4 hold for 4, 3, 2, 1. Great job.Now you can use box breathing anytime throughout the day. I'm going to share one other technique with you that I think you'll like.
This one's my favorite. It's called take five. So we're going to do this together and it involves using your hands. So if you'd like to open your eyes for a moment, you can. And I just want you to hold your hand out in front of you as if you were holding a pizza, or you were holding a plate.
And now take your right pointer finger and place it in your hand right where the hand meets the wrist. What we're going to do here is slide our pointer finger up and down each finger in our left hand, while taking a deep breath in and a deep breath out. So let's do it together. Start with the pointer finger in the base of the hand. Now, slide it up the thumb while you're taking an inhale.
Sliding up, breathing in. Slide the finger back down, taking an exhale. Good. Let's slide it up the point of finger on the left-hand. Breathing in.
Slide back down, exhale through the mouth. Slide up the middle finger. Back down. Sliding up the ring finger. Back down.
And then sliding the pinky finger. Back down. Nice. And it can almost feel like you're tickling each finger with the pointer finger in your right hand. I always find that when I do this, there's something really soothing about it, especially when I touch each finger while I'm breathng.
So let's try this one more time before we go. Remember we're just tracing each finger on our left hand, sliding up and sliding down. Ready? Starting with the first one. Sliding up the thumb, breathing into the nose. Sliding back down, exhale through the mouth.
Slide up the pointer finger. Back down. Middle finger. Down. Ring.
Back down. And pinky. Back down. There you go. So these are two techniques that you can use when you're feeling stressed and overwhelmed.
Box breathing and then a simple exercise called take five. Try these out. Hope this helps you feel a little bit better. Thanks for meditating with me. And I'll talk to you soon.
Take care.
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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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