Goodful
10-Minute Meditation For Beginners
Written and Narrated by John Davisi. John is a mindfulness life coach, teacher, and speaker.
Check out all of his mindfulness and meditation sessions at https://www.johndavisi.com
Youtube: https://www.youtube.com/c/johndavisi
Insta & Twitter: @johndavisi
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MUSIC
Licensed via Audio Network
EXTERNAL CREDITS
John Davisi
https://www.instagram.com/johndavisi/?hl=en
https://www.youtube.com/c/Goodful
hi and welcome to this meditation for beginners [Music] meditation is a tool to help you get present focused and in touch with what you're thinking and feeling it helps you take a pause so that instead of reacting to a situation you can respond to it in a more authentic way meditation is a very personal experience and you should feel encouraged to try different forms of meditation to see what feels right to you first i'd like to invite you to get comfortable just make sure you're in a position that you wouldn't usually fall asleep in it helps to have an active posture you can think of having a bit of space in between your vertebra so your spine is tall or a stream connected to the top of your head pulling you up ever so gently let your hands rest in your lap or on your knees it's often suggested to close your eyes during meditation so you can focus your attention inward if that's not comfortable for you feel free to leave your eyes open just allow your gaze to rest gently downward towards the floor and in this moment check in with yourself to see how you're feeling now take a nice slow deep breath in deeper than you've taken all day so far and just hold that breath for a beat [Music] and as you exhale feeling all of the air leaving your body and letting that exhale last a little bit longer than your inhale did [Music] taking another deep breath even deeper than the one before it feeling your lungs expand outward and your rib cage expand outward and as you exhale feel everything contract back in letting that exhale last just a little longer than the inhale and again an even deeper breath this time feeling that breath flow through your entire body from the top of your head to the tips of your toes [Music] and notice how you're feeling now if you get distracted it's okay it's totally natural and here's the good news when you realize you're distracted you're actually back in the present moment so congratulate yourself and focus back on your breath as your anchor [Music] now you're going to take your next breath and send it all the way down your body to the very tips of your toes feeling into the groundedness of your feet and letting your breath ease any tension you may be holding there take your next breath and send it down into your legs and knees allowing the breath to help relax and rejuvenate these areas taking your next breath and sending it into your pelvis your glutes and your hips [Music] relaxing these areas as you breathe into [Music] them [Music] taking your next breath and sending it into your lower back and belly relaxing your stomach [Music] releasing any tension you may be holding in these areas now taking your next breath and sending it into the area of your heart if something you were grateful for came to mind relax into that for a moment [Music] feeling it expand outward from your heart breathing into your upper torso and back and into your shoulders letting your shoulders drop down from your ears [Music] breathing down your arms into your hands [Music] unclench your fists and open your palms [Music] taking the next breath into your neck leading into your lower jaw relaxing your mouth relaxing your tongue inside your mouth [Music] breathing into the area around your ears relax your temples unfurl your brow breathing now into the rest of your head all the way to the crown of your head and now beginning breathing through your entire body from the top of your head to the tips of your toes visualizing it flowing in a figure eight pattern continuously if there's any other place in your body where you're still feeling tightness or tension take some time now to breathe into those areas and feel them relaxed [Music] [Applause] [Music] continue breathing with your eyes closed just allow your attention to begin to drift back to the room meditation is a practice so keep trying see if you can let go of the judgment about your meditations starting with this one however it's been for you as exactly as it should have been as will the next one then each one after that so go easy on yourself now let's take three more deep breaths together take a deep inhale in holding it for a beat and exhaling it out again an even deeper breath than the one before feeling it weave in and out of your muscles and your cells and exhale it out [Music] last time your deepest breath yet sending that oxygen all the way down your body to the very tips of your toes and as you exhale feeling it circulating all the way back up and when it hits the top of your head and you're ready you can open your eyes [Music] you
#10Minute #Meditation #Beginners
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Not good when there’s adverts in the middle of it if you wanna make money put them at the start
samoubii se
ne pomagash
❤ it was super relaxing, and it took my mind off things
Five minute timers on my channel without ads in the middle for meditating 💚💚
Apart from commercials in between. Its really helpful and peaceful.
Worse meditation ever – advertisements come in mid way through
I was doing fine until a commercial interrupted it half way through. I wasn't at my computer so i had to just let it play.
I also feel anxiety and hard in breathing
loud commercial at 3 minutes in. NOT HELPFUL.
Seriously, a commercial halfway through?!
Music is disturbing
Really???. Comerciales in the middle of the meditation. 4 Comerciales . Wtf.
i’m starting again. trying to take care of self
Ad in the middle are the best 🤯
Two words… Opera Broswer, built in ad blocker and Vpn all for free…your welcome 😉
You're one of the most calming voices, and yet all of your meditations have commercials. Very disappointing.
It would be nice if the ad was at the beginning of the video and not in the middle as it disrupts doing the meditation
NO MORE FUCKInG ADs!!!b
You have put add into meditation.
Works fir me
Would’ve been the perfect meditation if a loud ad hadn’t scared the ever loving tar out of me