Meditation for Beginners - Getting Started with Meditation | J Bittersweet | Skillshare

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Meditation for Beginners - Getting Started with Meditation

teacher avatar J Bittersweet, Meditation Instructor

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Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

22 Lessons (1h 23m)
    • 1. Introduction

    • 2. Why Should You Meditate

    • 3. How to Sit during Meditation

    • 4. How to Breathe during Meditation

    • 5. How to Empty the Mind of Thoughts during Meditation

    • 6. How to Stop the Mind from Wandering

    • 7. Stretch Your Body before You Start

    • 8. When to Meditate

    • 9. Where to Meditate

    • 10. Get Rid of Distractions

    • 11. How Long Should You Meditate for

    • 12. How to Know if You are Meditating Right

    • 13. How to be Consistent

    • 14. Answers to Common Questions

    • 15. 2-Minute Mindfulness Meditation

    • 16. 2-Minute Gratitude Mantra Meditation

    • 17. 3-Minute Easy Counting Meditation

    • 18. 3-Minute Stress Relieving Meditation

    • 19. 4-Minute Body Scan Meditation

    • 20. 4-Minute Self-Love Positive Affirmation Meditation

    • 21. 5-Minute Visualization Meditation

    • 22. Post Course Reflection

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About This Class

So you want to learn how to meditate, but feel like you will never be able to learn how to empty your mind of thoughts and sit still for that long. You want to try it out but feel a bit intimidated and don’t really know how or where to start.

If this is you, then perhaps you will find this meditation for beginners course very helpful, and realize that meditation is really not that difficult once you get started.

In this meditation course, you will get the foundation you need to get started with your meditation practice and you will learn how to breathe, how to sit, how to empty the mind of thoughts, how to stay focused and much more. You will get answers to some of the common questions a lot of beginners have, and questions you most likely have yourself. The goal of this course is to give you a good experience… to help get you started and make everything easy and understandable. Learning how to meditate should be fun and easy, and it should feel like a pleasant experience.

I am a very practical person and I appreciate practical and straightforward teaching. So I have made this course as clear and to the point as possible, so that you do not get lost in philosophical thinking and spiritual explanations. This course focus on your health… on reducing stress and anxiety with the help of making meditation a natural part of your everyday life.

This meditation for beginners course is divided into sections, teaching you something very concrete and practical for each video lecture. Most of the lectures will end with a short exercise, taking a more hands-on approach, so that you can put your knowledge into practice as you go along.

The meditation course will cover the following:

  • Introduction
  • Why Should You Meditate
  • How to Sit during Meditation
  • How to Breathe during Meditation
  • How to Empty the Mind of Thoughts during Meditation
  • How to Stop the Mind from Wandering
  • Stretch Your Body before You Start
  • When to Meditate
  • Where to Meditate
  • Get Rid of Distractions
  • How Long Should You Meditate for
  • How to Know if You are Meditating Right
  • How to be Consistent
  • Answers to Common Questions
  • 2-Minute Mindfulness Meditation
  • 2-Minute Gratitude Mantra Meditation
  • 3-Minute Easy Counting Meditation
  • 3-Minute Stress Relieving Meditation
  • 4-Minute Body Scan Meditation
  • 4-Minute Self-Love Positive Affirmation Meditation
  • 5-Minute Visualization Meditation
  • Post Course Reflection


So I hope you will find this meditation for beginners course helpful

Meditation should of course never replace any therapeutic or medical treatment but is simply a way to help create inner peace and emotional balance.

Meet Your Teacher

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J Bittersweet

Meditation Instructor


Hi, I am JBittersweet. I make courses on meditation to help you get started. I have been meditating for many years now, and have been making guided meditation to help reduce anxiety and stress. I am not a yoga teacher or a meditation guru, but simply someone who loves meditation and have been able to help a lot of people get started.

Meditation has been a great stress relieving tool for me, and has helped me feel more in balance and calm. So that is why I decided to make guided meditations, as I thoughts it would be helpful to other people as well.

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1. Introduction: welcome to this meditation for beginners. Course I am. Tape it a sweet, and this course will help you get started with meditation and then some off the common questions you may have about meditation. So if you have never tried meditation before, I only tried it a couple of times and which took it started. Then this is for you. In the first videos off this course, we will go through some off the basics, such as your meditation posture, your breathing technique and how to enter the mind of thoughts. After you have learned the basics, it is time to start the actual meditation practice with some very short and simple exercises to help you get started and realize that it is not as difficult as you may have thought. I have been meditating on making guided meditations for many years now, and I have constructed this course in a way that makes it easy and simple for any beginner so that you will get a good start to you practice and realize how easy it actually is and how much it can benefit your health and happiness. I am not a yoga teacher, nor my meditation go But I'm simply someone who loves meditation and has been able to help so many people getting started with meditation by making it simple and understandable so that everyone could fall along and enjoy the practice. This course is based on the most common questions I get from beginners and what is holding them back and stopping them from ever getting started as they feel overwhelmed and intimidated. So even though they would love to get started, they convinced themselves that they are unable to do it, which is such a shame as so many people have been able to reduce anxiety and stress from practicing meditation. So hopefully, as should go through this course, you will notice that the concerns you had about meditation are quickly disappearing, and you feel encouraged and ready to start your practice. So I truly hope you're going to find this meditation cause helpful. So welcome to the meditation for beginners. Course 2. Why Should You Meditate: So why should you meditate and how can it improve your life? There was a long list of benefits that comes on meditating regularly, and these benefits are both mental, physical and spiritual. Meditation has been proven to have a major effect on our overall health, as it can help reduce stress and anxiety and thereby create in a balance inside of you. As we know, stress plays a key role in so many health issues. And if you're feeling stressed out over a long period of time that can affect your body, it can affect your blood pressure, your home loans on mental state. So let us take a quick look at some off the benefits there are with meditation. Physical benefits meditating regularly can lower your blood pressure. Lower your heart weight, reduce the production off stress hormones, increase production off the feel good chemicals in your brain, boost your immune system and reduce tension in your muscles. Mental benefits meditating regularly can reduce anxiety, improved depression, improve insomnia, create a feeling off in a palance, create mental clarity, improve memory and poof learning. Lift your spirit, make you more positive, make you comma, create emotional balance. Both creativity and reduce cravings. Spiritual benefits meditating regularly can create a feeling of belonging, strengthen your connection to your intuition and high yourself, give you a sense of meaning and help you find yourself. So. As you can see, there are plenty of reasons and start meditating, especially when you live in this busy world filled with stress, anxiety and high expectations. Who these were not even all of the benefits there are with meditation as the list goes on and on exercise. So take a piece of paper and write down. Three reasons are you want to start meditating on how you hope you can improve your life. This will be your motivation to get started and to keep going. Once you have written down your reasons for wanting to learn to meditate, you can move on. 3. How to Sit during Meditation: So how should you sit doing meditation? Finding the right meditation posture is not as complicated as you may think. Some people feel like they have to do a full lotus on the very first meditation session, but you can meditate in any posture you like, as long as it feels comfortable on your back. It's nice and straight but relaxed. So, yes, you can sit in the lotus position if you like, or you can simply sit on a chair or lie down. But one meditation posture can recommend for beginners is the Burmese posture. Here you will sit on a cushion and keep your legs folded in front of you, but without folding them in between each other. This posture requires only minimal flexibility, and it's therefore perfect for beginners. Cushion will help keep your back straight so that you do not get any back pain. What is comfort? But if this still too uncomfortable for you, simply lie down. Lying down is perhaps one of the most relaxing ways to meditate, and you're then able to fully enjoy the practice. Instead of worrying about your posture. I hand position, so choose a meditation posture that works for you don't worry too much about how you said as it is all about being comfortable so that you're able to fully enjoy the meditation exercise, experiment for moment with different postures and see which posture feels the best for you . When you have found the posture you like, you're ready to move on. 4. How to Breathe during Meditation: So what is the right way of breathing? Meditation? Breath plays a key role in meditation and with our breath, were able to calm the mind and body by simply calming the breath. The essential thing is to breathe off the belly and not the chest. Just breathing. It's a shallow way of breathing. I can make us hyperventilate and unable to feel balanced on in control to better understand how you breath affects your body. Let us look at the two different aura gnomic nervous systems, the sympathetic nervous system and the Paris and but that ignore the system. The sympathetic nervous system is the part of our body that is activated when we are active . It keeps the body ready for action and movement, and it helps us to be alert. But this nervous system is also the one that is active, doing stress and anxiety, keeping the whole body alert and ready even when there is no need to be. He keeps up the production off stress hormones, adrenaline and cortisol. These are useful in some circumstances, but over time can become harmful as they keep up the heart rate and blood pressure and makes it difficult for us to fully relax. Parasympathetic nervous system is the system that is active doing Relax, ation and calmness. When we are calm, our body will switch from on alert. State to relax state allowing our body to lower it blood pressure and heart rate and increased digestion and allow for muscle. Relax, ation. The thing about the autonomic nervous system is that it is something we cannot control as it causes involuntary changes in our body. Due to what state we I am. You cannot change your heart rate. No. Can you change your temperature? Ah, hormone secretion. But there is one part off the autonomic nervous system. There were only partial outside of your control. And that is your breath. Most of the time, you don't think about your breath, how your breathing. But you have to up imitated Change it if you want to, so we cannot tell the harp toe the words right. I stopped the secretion off stress hormones, but we can slow down our breath slowing down. The breath will then interfere with the nervous system, sort of forcing the body to calm down and follow the breath. So if you are in an alert state, maybe in a fight or flight mode. By altering your breath, you're telling you party to relax and you will then gradually feel yourself calm down and your heart slow down. So how to breathe? We want to breathe from our belly, breathing deeply but comfortably. Do not try to force yourself to breathe unnaturally deep, but listen to your body and what feels right. By slowing down your breath, you will start to notice your entire body becoming relaxed. We want to make our inhalations a bit shorter on our exhalations, as this will help stimulate the parasympathetic nervous system and promote relaxation exercise. Place one hand on your lower abdomen to help direct the air, Then close your eyes and breathed into that area through your nose. Breather steep, but your body allows without over doing it and breath calmly and slowly breathe out fully also through your nose. Remember to make your exhalations a little bit longer than your inhalations, which you will almost certainly do automatically as it feels more natural. So breathe into your belly and breathe out fully, breathing in deeply and breathing out slowly and feli inhaling deeply. Hold away, down into your stomach on exhaling, fully breathing deeply on breathe at Feli. Allow your breath to naturally slow down as your body becomes comma and more relaxed. Breathing in deeply, I'm breathing out slowly inhaling fresh new air. Next darling, slowly and fully now take a deep breath and then slowly opened eyes. Now you know how to breathe. Breathing for my stomach in full slow breasts. Some now you're ready to move on. 5. How to Empty the Mind of Thoughts during Meditation: how took him to the mind of thoughts doing meditation. One of the major concerns so many people have when it comes to meditation is how they will ever be able to enter the mind of thoughts. Many people will completely stay away from meditation because of this concern alone, as they think they will never be able to do that. So if you have the same concern, then you can relax. We're not going to enter the mind of thoughts while meditating. We are simply training our mind to focus on one specific thing at the time. We're not trying to stop the mind from thinking, as that would be impossible were simply directing our attention to something very specific , such as the breath this will keep the mind focused on. The flow of thoughts will naturally decrease exercise. Close your eyes and with calmly and actually now focus on the sounds around you. Perhaps birds are singing outside. Maybe you hear the sound of cars driving by. Maybe he labor mowing the lawn. Whatever you hear June into one sound at the time, take in the sound and experience the sound simply observed sound and become a mindful listener. The sound will keep you in the present moment and keep your mind occupied. - Now become aware of how quiet your mind has become. Notice that the crease in the natural flow of thoughts going in and out of your mind. When your mind is focused on something very specific, the mental dia locks on being a chatter will naturally decrease. Yes, you're starting to discipline your mind. Now take a deep breath. No, open the eyes. Now that you know how to do thean a chatter and quiet the mind, it is time to move on. 6. How to Stop the Mind from Wandering: How does they focus and stop the mind from wondering doing meditation? You will, at some point during your meditation exercise, find yourself engaging and in a chatter on dosing your focus. This will actually happen quite a lot, and that is totally fine and to be expected. So don't think you're doing something wrong or that you are simply unable to do it. Your mind. It's used to being busy and multitasking, so off course it is going to wonder whenever it feels board. So accept that this will happen and happen a lot and realize that it is okay. All you need to dio is simply let go off the thoughts. I would turn to your breathing making up with you Main focus. Once I can exercise, close your eyes and turn your focus to your breath. Do not try to also your breath, but simply observe it. Observe the inhalations. I have excel ations, feeling the hair and so in your body on leaving apart. Yes, you breathe out. Now stay with your prep observing your breath when you hear the sound off the chime, become aware off where your mind this. Yes, it's still focused on your breath. How has it wonder and simply return to your breath once again, do this for the next couple of minutes. Notice why your mind? Iss is it on your breath? Org Engaging and in a chatter and mental dialogue and simply return to your breath once again. - Where shall I find that? Return to your breath inhalations and your explorations Observing Oprah leading up. Keep your centered, - then take a deep breath and then slowly opened eyes. So how did you dio? Did you lose focus doing this short meditation? I am guessing the answer's yes, and that is perfectly normal. With time, you will find it easier to stay focused, so give yourself the time you need to get into meditation. The most important thing is that you enjoy it and that you are feeling more relaxed, an calm. If you feel that, then the meditation has been very successful. So now that you know how to keep your mind focused doing meditation and know that it is perfectly normal for it to wonder as long as you would turn to your breath. Once you realize you have lost your focus, you're ready to move on 7. Stretch Your Body before You Start: before you start your meditation exercise, you may want to do a quick stretching off your body. This'll helps you release energy intention from your party so that it could better relax. So before we eat practice, simply take a moment to stretch your body. This'll can be a simple A stretching your arms above your head like you do in the morning when waking up, which only last a couple of seconds. Or it can be a longer stretching exercise. Where do you use your entire body? Do what feels right for you. There is no right or wrong way to do it. Stretching simply helps you to relax and release some of fat built up energy in the morning . After a long day exercise, stand up and then simply stretch your arms up in the air above your head. Allow your entire body to stretch as well. Do not overdo it, but simply do it in a way that is comfortable for you. Let your arms hold back down. How do you feel? Notice how your party immediately become much comma like you have removed some off that energy and tension that has been building up inside of you thistles. A very simple yet very effective tip to help your mind and body to be ready for your meditation exercise. So now that you know this little tip, you are ready to move on. 8. When to Meditate: so when it's a good time to meditate. Thistle is a very common question people have when they're just getting started with meditation as we, as people I used to structure and routines and making meditation. A natural part of your daily routine can help make it feel more natural and like a part of your everyday life, it can be helpful to pick a specific time a day to practice meditation and incorporate it into your morning or evening routine so that it more easily becomes a habit and not feel like a chore. If you are a morning person and enjoy getting up early, you may want to meditate in the morning when the house is quiet before the entire family wakes up meditating in the morning. It's grateful, starting a day with a positive mind set on a clear mind, and we all know how important it is to have the right mindset in the morning as it can affect our entire day. If, however, you're not much of a morning person, you may want to meditate in the evening before going to bed. Meditating before pet time is a great way to release stress intention. Let go of all of our thoughts and emotions. It can be very helpful to do any evening meditation after a long, stressful day so that you won't lie awake for hours thinking about the day you just had worrying about the things that happened or will happen tomorrow. So if you have a difficult time falling asleep at night, meditating in the evening might be a great option for you, but you can also meditate doing your day. This is particularly helpful if you begin to feel stressed out or anxious and need a quick break toe Palin's yourself and clear your mind. You can take a quick meditation break at work or at school. If you start to feel overwhelmed and, like you desperately need a break, it is important to listen to your body's warning signs. And don't push yourself too far. So choose the time of the day or multiple times if you wish, and then make it a natural part of your daily routine exercise. So decide whether you want to meditation to be part off your morning or evening routine or another time off your day and then take a piece of paper and write down hold the things that are included in that daily routine. So if you have decided to incorporate meditation in your morning routine right down the list of things you normally do in the morning and away, he wished to do your meditation. So your morning may start with getting up and washing your face, brushing your teeth and do your pet. Then you may want to put in a short morning meditation as she wait for your morning coffee toe finish so that you're not wasting any time. So make a list of all the things you normally do in this daily routine. Have an include meditation anywhere that makes sense to you. Once you have decided, when you want to meditate, you're ready to move on. 9. Where to Meditate: so where to meditate? You can meditate almost anywhere that allows you to relax and not be interrupted for the entire exercise. Some people like to create a meditation corner or area that is specifically meant for meditation to help put them in the mood. You can take away this area in a way that promote healing and relax ation. So consider, including things like scented candles. Some coz is soft pillows or cushions. A small water fountain for the relaxing sound of running water, plants and flowers to bring some life and nature into the area and whatever makes you feel nice and calm, make it your own personal space, as this can also help motivate you to get started exercise. Find an area off your house. You wish to make your special meditation area and take some time to decorate it so that it inspires and motivates you. There. No one way of making this meditation area make it personal to you and in a way that allows you to relax. So now you are well on your way and almost ready took it started with your meditation practice, so let us move on 10. Get Rid of Distractions: getting rid of distractions before you start your meditation practice, it's very important to make sure you have a pleasant and successful practice. If you're constantly distracted by notifications on your phone, your parking dog and noise from the television and so on, you unable to fully be present and enjoy the meditation. There are two different types of distractions. External and internal. External distractions are things outside of yourself, things that interrupt your practice and make it difficult for you to focus The's distractions could be things like your phone, your TV, your computer, the people around you animals, noises from outside of your house and so on. It is important to minimize the amount off external destruction asbestos possible. This could mean turning off your phone, your TV and computer, making sure people in your household I understand and respect that you need five minutes to yourself in the morning. I evening and meditating in a room that is not facing up is the street with lots of cars and people outside. Do your best to minimize thes destructions, though it is of course, impossible to get rid off all noises and sounds. Listening to a guided meditation on meditation. Music with headphones can be a quaint help to block out noise. Internal distractions are things inside of yourself. Thes air things like your thought on worries. People have a natural tendency to plan and organize, and you might realize that your mind is filled with thoughts and things you need to do and assignments that needs to be completed, making it very difficult for you to focus on anything else. This is completely normal but can interfere with your meditation exercise. So if you find yourself focusing on old things, you need to dio take a piece of paper and then make a to do list right down. Hold your thoughts and know what to think. You need to take care off, doing your day or the next day, depending on when you're practicing. Meditation. All those distracting thoughts out of your head and down on paper, making it much easier for you to work with in a productive way. Once they're out of your head, you can then start to meditation with a clear mind 11. How Long Should You Meditate for: So how long should you meditate for when you're just getting started? It is very important to start slow and then gradually extend the duration of your meditation exercise. You should not start with a 30 minutes long exercise, as that will be very difficult in the beginning and only make it discourage when you're unable to stay focused. And when you get bored after just a couple of minutes to start with only a couple of minutes on gradually making meditation sessions longer when what if you feel ready for it? Even short meditation exercises can have a huge effect on your health and happiness. When practice regularly, so do nothing. You have to meditate for hours or even 30 minutes for it to be beneficial. Five or 10 minutes. Exercises are justice great and easy to fit into your daily routine, so start small with only a couple of minutes. I let folly own pace and time. Do what feels right for you 12. How to Know if You are Meditating Right: I like doing it wrong. One big concern a lot of people have is whether or not they're doing it right. This keeps off, hopefully enjoying the experience and being in the present moment, they're really know one way of doing meditation. And if you have come this far in the course, you now have a pretty good idea of how meditation works and how to breathe and relax your mind and body. My advice to use to stop worrying about whether or not you're doing it right. If you feel relaxed, you're doing it right. It is told about the experience. How does it make you feel if you feel common relaxed after the exercise? It has been successful. If you were unable to relax or found it boring, it still does not mean you're doing anything wrong. Just like with anything else, it takes time to get used to. So if you did not get much out of your practice, give yourself the time you need to get into it. Meditation becomes easier. What's it becomes a natural part of your day. So if you worry about doing it right, simply let cough that worry. You should never let that thought hold you back and keep you from fully enjoying the practice You should experience as your guideline. If you feel relaxed, you're doing it right. That is all you need to remember. 13. How to be Consistent: being consistent with your meditation practice is the most important and difficult thing. If you are not consistent in your practice, you unable to fully experience all the great benefits there are with meditation. If you only practice meditation once in a while, well, whenever you need a way to calm your mind and body or produce anxiety, you get only a temporary effect, which can be great in a moment. But it won't have much of an impact on your overall health. Consistency is key to unlocking the full potential of meditation as it takes time for it to have the wondered effect on a while body and health. But consistency is also the hardest part of meditation, as creating a new habit takes time and the right motivation. But if you have come so far in this course, you have already created the perfect circumstances that will help you to be consistent with your practice. You have reflected on why you wish to meditate, and that will be your motivation and reason. You have learned the basics off meditation, such as how to sit, breathe and empty the mind of thoughts, which will help you to get started you have made meditation a natural part of a daily routine, and this will help you remember to do your meditation. You have created a peaceful area for you to practice meditation which will motivate and inspire you. And you know, to start small with only a couple of minutes exercise so that you will not get discourage before you even get started. These are all things that will help you be consistent and create the right promise for you to practice. So now you have a good foundation and the right knowledge to get started with your meditation, so you are ready to move on. 14. Answers to Common Questions: There are so many questions people have about meditation as they're just starting out as it is, a completely new experience. Tooth. Um, so here are answers to some off the common questions. It's meditation. Our religious practice. Meditation can be used in religious practice but is also widely used as a great stress. Relieving to meditation is about breathing and training your mind to be calm and centered. Meditation issues as a way to improve sleep, reduce anxiety and depression and creating a balance inside your body and mind So you do not have to be religious or spiritual to practice. Meditation. Can you meditate with their eyes open? Yes, though it may be a bit distracting, especially if you're new to meditation. Meditating within his closed is definitely easier, though having your eyes open allows you to become aware of your surroundings. Observing your surroundings. One small object at the time. Can I listen to music while meditating? Definitely. Listening to self healing music or soothing nature sounds is a great way to promote relaxation and get your mind and party to be calm and peaceful to a brief woman. No, some mouth. It depends on the exercise Sometimes he will be instructed to breathe through your nose and other times through your mouth. Usually you will just breathe through your nose. But you may want to experiment and see what feels right for you. And, of course, follow the instruction of the guided meditation. Why does my back hurt Doing meditation? If you choose a wrong posture, your back may start to hurt. If you sit in a position where your back bends forward where you strain your back to be straight, it can cause discomfort and pain, so make sure to sit or line away that allows you to fully relax. Lying down should not cause any pain. But if you choose to set up, be sure to support your back and spine by sitting enough firm cushion to improve your posture. Always listen to your body and adjusted position so that you're comfortable. So these were couple after common questions a lot off picking us have. The most important thing is to always to with feels right. Listen to what your body is trying to tell you and then adjust the meditation exercise so that it is comfortable unpleasant to you, as everyone is different and then allowed herself to just enjoy the practice without too many thoughts and expectations. If it feels good, you're doing it right, so don't worry. So now it is time to move on. 15. 2-Minute Mindfulness Meditation: So now it is time to start your very first meditation exercise. There will be a new exercise for each day off this week, starting with a short, two minute meditation exercise just to get you started and moving up to a five minute meditation. This will allow you to slowly get into meditation in an easy and comfortable way. So get ready for your first exercise. Make sure you will not be interrupted doing your meditation, so go ahead and turn off your phone, your television or any other object that might interfere with your practice. Choose comfortable meditation posture, sitting up or lying down in a position that is comfortable to you and then allows you to relax. Remember to keep your pack nice and straight. This is easy if you're lying down. If you're sitting up, try rolling your shoulders backwards to sort of put them into place and give you a good posture. Make sure you're back. It's not hurting. Then close your eyes and take a moment to clear your mind and body before we start. So breathe in deeply breathing into your stomach through your nose and breathing out fully also through your nose breathe in deeply and breathe out fully, letting go stress intention, allowing your body to be completely relaxed, inhaling deeply next telling the last petal stirs from your body. Continue to breathe calmly and actually now keep your focus on your breath when you're inhaling, exhaling on the sensation off breathing, experiencing each breath. Let your breath keep you focused thinkers in the present moment, observing the present moment, observing the rising and falling off your belly of the warm and cool civilization off air entering your nostrils. Do not hold your breath, but simply observant. Become aware of it. Stay with your breath and let it calm and relax your mind and body. If your mind starts to wonder, acknowledge that you have lost your focus and simply return to your breath. Observing Agent of the chopper has a unique experience. Stay with your prep. Let it gave his center and calm. Let your breath the entire universe ice observant breath three installations have the exhalations. Let your breath thank you in the present moment. Keep your focused and keep you calm. Now take a deep breath. Have been slowly open the eyes. So this was your first meditation How did it feel? Take a moment to simply reflect on this exercise and how it made you feel to Mars. Meditation will also be a two minute meditation, and we're going to increase the time with one minute for every other day until we reach is five minutes, as that is a great ling to stay with for a while, so get ready to continue your course tomorrow with another two minutes meditation. 16. 2-Minute Gratitude Mantra Meditation: Now it is time to continue your meditation practice with another simple two minutes exercise. This will be a gratitude mantra. Meditation. My mantra is simply a word off race. You keep repeating, keeping your mind center and keeping a body calm. The monster we're going to repeat will focus on gratitude on appreciating the great things you have. We all have thinks we want to get achieve, but it is very important to shift our pine set from a state of scarcity and lack intel mind set off abundance and appreciation, realizing that we have a lot of wonderful things in our life, our health, our family and now a home, a job. So let us shift our mindset and become a positive person, sending out positivity on attracting positivity. So get ready for your meditation exercise, making sure you will not be interrupted and finding a posture that is comfortable to you. Enclosure eyes and take a deep breath to clear your mind and body. So breathe into your stomach and breathe. Actually releasing tension from your party continue to breathe slowly and deeply. Now what you exhale chant this mantra in your head out loud. Thank you for the great life that I have Let the word sink deep into your heart feeling each word, letting it fill you with love and appreciation So breathe in deeply and I should breathe out Chant the mantra of gratitude Thank you for the great life that I have inhaling. Thank you for the great life that I have. Keep repeating the mantra as you breathe deeply and slowly allowing your body to relax on allowing your mind to be filled with positivity. Thank you for the great life that I have breathing in. Thank you for the great life that I have inhaling deeply Thank you for the great life that I have breathing you. Thank you for the great life that I am him telling thinking for the great life that I have breathing deeply Thank you for the great life that I have breathing you Thank you for the great life, but I have now take a deep breath on slowly open eyes Take a moment in silence to let the world sink deep into your heart and subconscious mind feeding you with positive energy and love, allowing you to see all the great things you already have in your life. This was your second day of meditation, and you're doing great levels. Continue tomorrow with the three minute meditation exercise. 17. 3-Minute Easy Counting Meditation: in this meditation, we're going to extend the time from two minutes to three minutes. We're going to do a quick and easy breathing meditation, but we will count the breath. Counting the breath can help keep the mind focused and help you control your breathing to promote relaxation and in a piece you're going to breathe and while counting to five in your head. Then hold your breath while counting to five and then partial lips and breathe out through your mouth while counting to eight. Pressure in your lips helps control your excel ations so that you're able to make them slow . And even when we are making our exhalations longer than our inhalations, were activating the parasympathetic nervous system off, relax ation and rest and were there by telling our body to slow down and be calm, reducing the stress response and lowering our heart weight. So make sure you will not be interrupted for this meditation and then find a comfortable posture sitting up or lying down and then close your highs. Take a deep breath to clear your mind and body before we start. So in hell, deeply, all the way down into your stomach annex healthfully. Let it go. Stress intention. Now we're going to breathe in on five, hold off birth and five and breathe out on eight. We will do one minute together, and then you will continue your own. Yes, there is no one temple that works for everyone. You may find that my tempo is too slow or too fast, as there are many things that affect our breathing with them, such as how alert or relax your body is when you start. So go with the tempo that is comfortable to you and listen to your party. You may notice the chip with will gradually become comma and slower after a while, won't you begin to relax? So let us start breathing in 12345 Holding 12345 Breathing out 123456 78 Inhaling one 2345 Holding 12345 and X Helling 123456 seven Hate breathing. One 2345 Hold 12345 breathe out 1234567 Hate now continue in your own tempo and rhythm for the last two minutes. Allow yourself to fully relax and just enjoy this peaceful moment. Oh! Oh, wait. Way, way, way, way! Oh, way, way, way! Oh, now take a deep breath. I've been slowly open eyes. How do you feel? Do you feel more relaxed and centered? Thinks was your third day of meditation. So let us continue. Tomorrow we will do another three minute meditation exercise. 18. 3-Minute Stress Relieving Meditation: it is time for another three minute meditation exercise. This time we will do a stress relieving, breathing meditation where we're going to release stress and worries from our body and mind and restoring a balance and harmony. So as she inhale, I want you to imagine that you're inhaling white healing entity from all around you. Unless you exhale, you're letting cost stress and negativity, so get ready for your meditation. Finding a comfortable meditation posture in closing eyes. Take a deep breath to clear your mind and body of tension and thoughts, so inhale deeply all the way down into your stomach. Her next healthfully. Allow yourself to fully relax, continue to breathe slowly and deeply. Now what you breathe in imagine that you're breathing in this powerful, fresh white air. Let it fill your body with its positive healing energy and then breathe out, letting go of the stress you have in your body. Now the warriors you have in your mind, we leave in healing white energy and breathe out stress on negative energy that is polluting your body in hell. New and T and exhale. Negative thoughts and emotions allow your body to be heavy on your mind to be free, free of stress, on free of worries. Breathe in healing and breathe out negativity. Let go of worries. There is no need to hold on to them. They are not benefiting you in any way. No, they only making you stressed out destroying your health on destroying happiness. So fill your body with the new powerful entity and then release those worries from your mind. As you breathe out, just relax and enjoy this experience. - Now take a deep breath and then slowly open the eyes. Sit in silence for a moment, observing your body on observing your mind. Pay attention to how you feel. Do you feel more relaxed? Do you feel comma on more in balance? Take your time to observe the changes in your body and mind. Way will continue the meditation practice tomorrow, where we will increase the time to four minutes as you are slowly getting into meditation, feeling more confident as you realize that it is really not that difficult 19. 4-Minute Body Scan Meditation: you have now done two different two minutes on three minute meditation exercises, and it is loud time to increase the time with another minute. So today we're going to dio Ah, for minute body scan meditation for letting of tension. Stress so it's not emotions. This will help to clear your mind and heart and allow your muscle stupid, loose and relaxed. So find a comfortable meditation posture and close your eyes. Let us start by taking a deep breath to clear the mining party before we start. So breathe in older, way down into your stomach on, breathe out fully. Continue to breathe calmly and deeply. Do you think from your pearly now observed different sensations in your body, your mind, any heart. If you feel a tension in your body, breathed into that area and actually breathe out, released Attention. Let your muscles balloons and relaxed, so scan your body, and whenever you noticed tension or discomfort, breathe into that area and then let graft attention. As you breathe out. - Be an upside, and we connect with your party, your mind and your heart. Whenever you get an emotion, breathe into that emotion have been released. It as you breathe out number so your heart and observe how you feel. Breathe into those feelings. I didn't let go off them. Allow yourself to be free three of negative emotions but keeping you stressed out and unable to fully relax, we owe. Simply breathe into your emotions and let them go. - Observe your mind as well, observed the flow of thoughts that are going in and out of your head and breathe into those thoughts, then release them from your mind as you breathe out. Let go of worries and concerns. They are not benefiting you in any way, so just release them from your mind. Now take a deep breath and then slowly open the eyes. Take a moment in silence to observe how you're feeling right now. Are you feeling more relaxed and calm? Do you feel a bit less stressed out? Connect with your body and emotions and listen to what they're telling you. So let us continue this meditation practice tomorrow with another four minute exercise. You are doing well. Allow yourself to be proud for getting started and coming so far 20. 4-Minute Self-Love Positive Affirmation Meditation: Today it is time for another for a minute meditation, and this time we're going to dio a positive affirmation meditation to boost your self confidence and help you shift your mindset from negative self talk into more encouraging self talk based on love, respect and acceptance. If we don't love ourselves, we unable to be truly happy and at peace with who we are. We need self love in order for us to spread and receive love. Do not wait for someone else to show you left. You need to show love to yourself, so get ready for your meditation exercise. Finding a comfortable posture in closing eyes. Take a deep breath to clear your mind and body before we start. So breathe in deeply on, breathe out fully, letting go of negative emotions on negative thoughts. Continue to both calmly and slowly. Allow yourself to relax and enjoy the experience now in your head. Repeat after me. I love myself. I love my personality and I love my life. I feel so blessed. I am talented, I am beautiful and I am unique. I love my qualities a so much as I love my floors E except my flows As I realized that I'm not perfect assed perfection is nothing more than an illusion. I truly am a wonderful person. I smiled to the people around me. I spread positive entity Everywhere I go and I share my love and compassion with the people I meet. My heart is filled with love way loathe love for myself cause I love myself. I truly love myself. Keep repeating. I love myself for the last minute. I love myself. I love myself. I love myself. Way, way, way, way slowly open eyes. Take a moment and silence to simply observe your heart. How do you feel? Allow yourself to feel and realize what an extraordinary person you are. You are exactly the way you are supposed to be. So I accept yourself for who you are and love yourself unconditionally. So let us continue tomorrow where we will do the last exercise with this course Thisted time. Five minute meditation exercise 21. 5-Minute Visualization Meditation: This is the last meditation. Exercise off this meditation for beginners. Course you have now done to two minutes, three minutes and four minute meditations, and it it's once again time to increase the time with another minute. So today we will dio a five minute visualization meditation for inner peace and relaxation . In this meditation, we're going to create a peaceful scene away in your mind, a place you can go to when you need a break from your busy life and need time for healing and restoring your energy. So fight comfortable meditation posture. Close your eyes and simply follow my instructions. Start by taking a deep breath to clear your mind of thoughts and your body of tension so free. Hold a way out into your stomach. Have been breathe out fully, letting golf stress and letting her worries continue to breathe calmly and slowly. Now imagine, but you're sitting on a peaceful, quiet beach. It is Islamist evening, and the sun is about to set, creating a beautiful, warm horned tones guy. Everything is just so pleasant and relaxing. You were the only person on the beach, and you sit in the soft sand that has been slightly hated by the sun, giving the other warm, unpleasant temperature listen to the gentle with make sound off the waves. It is so must memorizing and calming. You breathe calmly and deeply, and you feel us the way. So washing away hold of your thoughts on the war weeks you're in hell, the fresh sea breeze getting your body with new entity, leaving your mind on restoring your body. What a peaceful moment it is. Just knew when the sea living in perfect harmony. So take in this moment and allow yourself to just relax the waves. Keep washing away your souls and your emotions clearing a mind. Been clearing a heart, creating in a balance as you let go off negativity and still in your body with new healing energy. So breathe out stress and breathe and healing. Now take a deep breath and slowly open the eyes. Sit in silence for a moment and simply upset of how you feel. Are you feeling up it more relaxed and calm? Can you feel how you have let go of some of that stress and tension? This was your last day of meditation for this course, you have now meditated for a whole week, and it's ready to keep going and continue your practice. The last thing we're going to do in this course is to end with the reflection allowing you to reflect on your Park West and your experience. 22. Post Course Reflection: congratulations. You have now completed the meditation for beginners. Course. I hope you had a great experience and ready to continue your meditation practice. So how did it feel? Did you enjoy your first time off meditating? But were you able to feel a difference in your body and mind after each exercise? Take a moment to reflect on the experience. You may want to keep a journal to track your progress and documentary results. Remember that meditation is supposed to be a pleasant and fun experience. So don't worry too much about whether or not you're doing it right. You most likely are so simply. Follow your own temple and do it in your own time. On in your own way. The most important thing is that you feel relaxed and calm and the more you practice three . Easy. It becomes Thank you for watching and for being a part of this course. I am David a sweet. And this was the meditation for beginners. Course. Please leave of you to let me know what you found. The course. Helpful. Thank you.