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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Quick Recharge

In this meditation, we'll take a few minutes to re-ground, reset, and replenish.

Hey, welcome to this recharge meditation. In this practice, we're going to take some time for you to reconnect to yourself, settle your nervous system, reenergize, and start to look forward to the next thing in your day so that you can move forward with a little bit more vitality, energy and enthusiasm. So let's start by finding a comfortable posture. If it feels okay to do so, you can close your eyes. We'll take one deep breath together.

In through the nose. Slowly out through the mouth. Inviting the jaw to soften. The shoulders. And the belly.

So a big part of recharging is simply giving the nervous system an opportunity to calm itself down. So the first thing we'll do here is a few 4-7-8 breaths. This involves breathing in for four seconds, holding the breath for seven. And exhaling for eight. So I'll guide you through that.

Let's start by breathing in for four, 1, 2 3 4. Hold for 7, 6, 5, 4, 3, 2, 1. Exhale for 8, 7, 6, 5, 4, 3, 2, 1. Good. To elongate the exhale, you can imagine that you're blowing hot air on a cold window.

It'll sound like this. Haaaah. And then just close the lips. So should sound like this. Hmmmmm.

So let's try a couple more of those. Breathing in for four, 1, 2, 3, 4. Hold for 7, 6, 5, 4, 3, 2, 1. Exhale for 8, 7, 6 5, 4, 3, 2, 1. And one more.

Inhale for 1, 2, 3, 4. Hold for 7, 6, 5, 4, 3, 2, 1. Exhale for 8, 7, 6, 5, 4, 3, 2, 1. Great. You can let your breath come back to its natural rhythm.

We're going to take a minute or so of gratitude. So when we're attuned to what is good, what we're appreciating, we're in a state of feeling abundant rather than feeling lack. So just take a moment to find three things in your life that you're truly grateful for right now, aspects of yourself, maybe things you have or aspects of your relationships. I'll give you some time to reflect on that. And the key thing as you're reflecting is to make sure you're feeling the gratitude.

Not just thinking about it, but really feeling that nourishment of being in a grateful state. Okay. And as you consider transitioning from this meditation into the next thing in your day, just ask yourself, if I were to show up in a way that inspired me, what would that look like? If I were to show up in a way that inspired me, what would that look like? See what comes up for you around that question. So as we come to a close, let's take one more deep breath. In through the nose.

Slowly out through the mouth. And when you're ready, you can open your eyes again. All right. Thank you for practicing with me. You can come back to this meditation anytime you need a recharge.

Hope you feel a little bit more full and aligned with who you are in the deepest level. Thanks for the big work you're doing in the world. You're needed. I'll talk to you soon. And until next time, take care.

Meditation

4.6

Quick Recharge

In this meditation, we'll take a few minutes to re-ground, reset, and replenish.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Hey, welcome to this recharge meditation. In this practice, we're going to take some time for you to reconnect to yourself, settle your nervous system, reenergize, and start to look forward to the next thing in your day so that you can move forward with a little bit more vitality, energy and enthusiasm. So let's start by finding a comfortable posture. If it feels okay to do so, you can close your eyes. We'll take one deep breath together.

In through the nose. Slowly out through the mouth. Inviting the jaw to soften. The shoulders. And the belly.

So a big part of recharging is simply giving the nervous system an opportunity to calm itself down. So the first thing we'll do here is a few 4-7-8 breaths. This involves breathing in for four seconds, holding the breath for seven. And exhaling for eight. So I'll guide you through that.

Let's start by breathing in for four, 1, 2 3 4. Hold for 7, 6, 5, 4, 3, 2, 1. Exhale for 8, 7, 6, 5, 4, 3, 2, 1. Good. To elongate the exhale, you can imagine that you're blowing hot air on a cold window.

It'll sound like this. Haaaah. And then just close the lips. So should sound like this. Hmmmmm.

So let's try a couple more of those. Breathing in for four, 1, 2, 3, 4. Hold for 7, 6, 5, 4, 3, 2, 1. Exhale for 8, 7, 6 5, 4, 3, 2, 1. And one more.

Inhale for 1, 2, 3, 4. Hold for 7, 6, 5, 4, 3, 2, 1. Exhale for 8, 7, 6, 5, 4, 3, 2, 1. Great. You can let your breath come back to its natural rhythm.

We're going to take a minute or so of gratitude. So when we're attuned to what is good, what we're appreciating, we're in a state of feeling abundant rather than feeling lack. So just take a moment to find three things in your life that you're truly grateful for right now, aspects of yourself, maybe things you have or aspects of your relationships. I'll give you some time to reflect on that. And the key thing as you're reflecting is to make sure you're feeling the gratitude.

Not just thinking about it, but really feeling that nourishment of being in a grateful state. Okay. And as you consider transitioning from this meditation into the next thing in your day, just ask yourself, if I were to show up in a way that inspired me, what would that look like? If I were to show up in a way that inspired me, what would that look like? See what comes up for you around that question. So as we come to a close, let's take one more deep breath. In through the nose.

Slowly out through the mouth. And when you're ready, you can open your eyes again. All right. Thank you for practicing with me. You can come back to this meditation anytime you need a recharge.

Hope you feel a little bit more full and aligned with who you are in the deepest level. Thanks for the big work you're doing in the world. You're needed. I'll talk to you soon. And until next time, take care.

Meditation

4.6

Duration

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