Master Niels
10-Minute Guided Meditation for Beginners with a Buddhist Monk – Part 1
In 2020, Master Niels practiced as a Buddhist monk in Thailand for one whole year. During his stay in the temple, he recorded several videos to help and guide you through your practice.
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Practicing the First 3 Breathing Techniques
Master Niels explains how to apply and guides you through practicing the first three basic mindfulness breathing techniques: B3, B2, and B1.
Focus on your breath touching the inside of your nostrils during your inhalation and exhalation.
B3 – Breathe normally
B2 – Breathe in and out deeply
B1 – Breathe fast, short, and shallow
This 10-minute guided session is especially for those who are just starting to practice mindfulness but is also great to practice with if you already have more experience.
00:00 – Introduction
00:44 – Close your eyes and start your mindfulness practice
01:17 – Feel the physical sensation of your breath inside your nostrils
01:40 – Practice B3
02:40 – Use and practice B2 and B1
03:23 – Go back to B3
04:17 – Bring your attention back to your breathing
05:10 – Acceptance
07:42 – Dealing with your thoughts
09:42 – Stay at your Homebase
10:13 – Use B2
11:03 – End of practice
Make sure to watch the other videos in this series of Mindfulness for Beginners as well!
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Did you enjoy this session? Then, please give this video a like, subscribe to Master Niels' YouTube channel, and don't forget to turn on notifications so you won't miss any of Master Niels' future videos.
You can also share in the comments how you experienced this session and how your practice is going!
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If you aren't already familiar with the first three basic mindfulness breathing techniques, please check out the following video on Master Niels' channel:
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Are you ready to learn more?
The Inner Mind Institute is offering donation-based Pre-MRP online introductory courses. These courses are great if you are new to mindfulness but are also highly valuable if you are already an advanced practitioner.
If you want to continue learning right away, you can also practice on-demand on the online platform of the Inner Mind Institute: https://lessons.innermindinstitute.org/
#mindfulness #meditation #meditationforbeginners #mindfulnesscourse
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Hi. Welcome back to the Inner Mind Institute. This is the first session of 10 minutes. We will do this together,
and I will guide you through. Sit comfortably and try to sit
in an upright position. Put your hands on top of each other. Relax your body. Relax your breathing. Make yourself ready before we start. Okay, now you can close your eyes gently. We will start right now. Try to feel the physical sensation of your breath
at the inside of your nostrils very precisely. Feel your breath while inhaling. Feel your breath while exhaling. B3. Try to increase your concentration. And observe your breath. Stay with your breath. You can apply the first and the second breathing
technique if you need them. If you notice that you cannot concentrate
your mind at all just try to use your breathing technique. Breathe in deeply, breathe out deeply, and relax the mind. And when you regain your concentration,
you go back to B3 again. Concentrate and meditate. Bring your attention constantly
back to your breathing. Stay in the present moment. Don't be bothered by sounds, or anything else. So the hardest thing when you are just getting
started with the mindfulness practice, is to accept everything that happens from within and that happens around you. Using the first three breathing techniques
allows you to accept these things. Accept the things that you experience in the
here in and now. So when you are staying with B3
and you cannot accept something, you are distracted by sounds, for example, then use the second breathing technique.
Breathe in deeply, breathe out deeply. Accept the present moment, and go back to your breath – B3. Very good. This is a training in acceptance. Relax your body even more. Relax your face. And when a lot of thoughts appear,
you go back. Back to your breathing again. Over and over again. Now you're strengthening
your mindfulness energy. Stay connected with your breath. This session is almost finished already. Maintain your practice. Relax. Don't let the mind wander off. Let your mind stay at home. At B3. Now use B2. Breathe in deeply, breathe out deeply. Again. And one more time. Okay, open your eyes gently. You just finished your first session
of 10 minutes. I hope you enjoyed it. Please feel the after-effect of this
mindfulness practice. You might feel more at ease. Your body is more relaxed. Maybe your mind is calmer right now. We will continue with the next session
of 10 minutes. I hope to see you in the next video again. Thank you for watching this lesson.
#10Minute #Guided #Meditation #Beginners #Buddhist #Monk #Part
source
🌿 Master Niels invites you for his 7-day Mindful Living Retreat (Donation-Based), occurring from 2–9 August this summer. Learn more & register through his website:
https://innermindinstitute.org/retreats/mrp-mindful-living-retreat-7-day-mindfulness-retreat/
This is high quality content.
You can shape and change the future but you can’t shape and change the past live in this moment
Thank you for this video 🙏🏻
Clear and easy to follow.
🙏 Thank you Master
One of the most helpful videos I’ve seen.
I got exactly what I needed here.
This video was excellent.
Hello, Master Niels, I have just found your videos and have practiced with this one twice. I find your concentration technique, the acceptance of the present moment a simple one that I feel confident I can stick with. I didn’t criticize or judge myself when thoughts entered in to disturb my mind and take me away from the here and now, I followed my breath, went to B2. Thank you. I look forward to your other videos.
thank you master neils! 😊
Thank you 🙏🏼
Ps don’t do B1 if you’re having a panic attack
Namo Buddhaya 🙏
🌿 Thank you for sharing such a meaningful meditation practice!
Buddhist meditation is very good and meaningful
Thank u …love it!
I’ve had a nervous stomach ache for 2 1/2 days, unable to eat anything. This was my first time ever meditating and my stomach feels so much better.
It actually makes me so happy to find out you are Dutch as well! I really enjoyed this lesson. After struggling with horrible anxiety disorder and panic attacks I am in a place where I'm doing much better. Now I've started focusing on my health and getting back into regular exercising and mindfulness practice. I am going strong on my daily yoga and I just started implementing meditation again. I really enjoyed this and I am hoping to be able to join one of the retreats in the future! <3
Thank you master niels
Thank you Master Neils!🙏🌞❤️👍👍👍
I am not sure if it is just me, but does anyone else get really giggly during or immediately after these meditations? It's not so bad
"This was such a peaceful and grounding experience. The monk's voice, the guidance, and the simplicity made it perfect for beginners like me. I felt more centered and calm after just 10 minutes. Thank you for sharing this beautiful practice 🙏
Thank you Sir for your shraring your knowledge.
สาธุสาธุสาธุ🙏
Thank you. I am teaching my children to be mindful and to meditate. This was a wonderful short meditation for them to begin learning.
Too noisy- background sounds too distracting
The bird noises are too distracting
So encouraging this method to a gain peace of mind. If this doesn't calm you, then you don't want to be calmed. 🙏🙏
Thank you
Great content as always! Meditation truly is powerful—I pair it with Planet Ayurveda's Stress Support capsules, and the results are incredible. My friend started their Mind Relaxation pack, and it has improved her focus and reduced anxiety. Highly recommend!
Namo buddahaya🙏
Very amazing video stress support by Planet Ayurveda is very helpful to manage any of stress in body and Mind
🎉
Thank you very much for making this video series Master Niels. Much appreciation …
Roosters and meditation said no one
Just breathe 🙏
I needed this
Nammo budhha
Master Niels invites you to join his latest live course, Mindful Communication (offered on a donation basis). In this course, you'll learn how to respond thoughtfully rather than react impulsively, transforming your everyday interactions through empathy, understanding, and mutual respect.
📅 Start date: Monday, November 4, 2024
🕗 Session time: 8:00 PM CET
💻 Location: Online via Zoom
🧘🏻♂ Guidance: by Master Niels
✏ Sign up on the Inner Mind Institute's website:
https://innermindinstitute.org/mindfulness-courses/mindful-communication/
1st session done, this is the start of conquering my over active mind. I barely could concentrate with the talking in the background though but was able to bounce back. I loved your vid!
I have existential crisises every minute, this is helpful
Love mN❤
This made me realize how much i cannot just sit still, i have alot of work to do.