December 7, 2019
  • 10:14 pm 【故事販賣店】新加坡刑案│Ritual Murders活人獻祭
  • 10:14 pm Laura Eisenhower: Repelling Dark Alien Tech, Saturn Hexagon, Satanic Rituals & Pedophilia[CITD 2018]
  • 10:14 pm About Practical Meditation MOOC
  • 10:14 pm Meditation music, Sleeping Music, Calm Music, Relaxing Music, Deep Sleep Music, Insomnia, Spa, Yoga.
  • 10:14 pm The Heart Of Worship – Matt Redman (Fingerstyle Guitar Cover by Albert Gyorfi)
Mindfulness Meditation 101 + 5 Minute Meditation #kickstart2019


(upbeat instrumental music) – Hi, Munchies. Welcome if you’re new. I’m Alyssia. I started dabbling in
meditation about two years ago, and throughout 2018, I
established meditation as a true, daily habit,
and it has changed my life. I’ve done some live community
meditations on my Instagram before, and I’ve had a lot of
requests for an intro video. So I thought this Kickstart series would be the perfect time to share it. Today, I’m going to give
you a beginning overview covering the very general who,
what, where, when, and why of meditation, and then we’re
gonna also tackle the how and actually do a five-minute meditation at the end together if you’d like to join. Please know that I have
not done any formal or academic meditation training or study. I’ve just developed my own practice, and it’s changed my life,
and I’m excited to share it. I may do a training later this year, but at the time of making
this video, I have not. Let’s get into it. Who? When it comes to meditation, it’s a very internal and personal practice for you. Typically, you’ll probably
meditate on your own. You can participate in
a community meditation, where other people or
present, or it may be guided. You can use a tool like an
app for guided meditations, but regardless of who else
is present in your space and how they’re participating,
this meditation is for you, and it’s done by you, no one else. What? What is meditation? So, meditate has a lot of definitions: to engage in contemplation or reflection, or to engage in mental
exercise for the purpose of reaching a heightened
level of spiritual awareness, or to focus one’s thoughts
on are just a few. And all of these can be right, but it really depends on
the person and the practice. For me, meditating is about being present and practicing being present. It’s observing without judgment. This is a freedom of
mindfulness meditation. Every day, when I stop to
meditate, I’m practicing presence and awareness, and
what I’ve started to see over the past few years, and
the hope is that with that daily practice, it starts
to show up in the rest of my regular life, even
when I’m not practicing, too. It’s really incredible. Some people think meditating
is turning off thoughts or feelings, or trying to
avoid being distracted. But I don’t think so. I think it’s observing but not judging. It isn’t about becoming a new, better, or even different person, but about increasing your own
awareness and perspective. Technically, a meditation
practice is where someone focuses on one
thing to achieve a more mentally and emotionally
clear and calm state. But meditation takes many
forms, formats, and techniques. Mindfulness meditation is
just one technique, as is concentration meditation,
which I also sort of pull from. But there are also compassion
meditations, tai chi, walking meditations,
body scan meditations, mantra meditations,
affirmation meditations. There are so many kinds. So I don’t want you to
leave this video thinking, this answers all of the
questions about all formats of meditation, but mindfulness
is one of the more common and growing techniques, and
it’s one where you can really get started without needing
any training or classes. With most meditations, as I mentioned, you have something you’re focusing on, and that’s often referred to as an anchor. For me, and often for
mindfulness in general, that anchor is your breath. For example, with mantra meditations, that anchor would be the specific mantra. So there’s nothing
special about your breath other than it’s a physical
sensation that’s always there, and that’s actually why
it’s a perfect anchor. You can always come back to it, no matter where your mind
going during the meditation. Where? There aren’t rules about where you need to meditate or the setting. You don’t need a special
bolster or a body position. You can do it seated in a
chair or even lying down. It’s really up to you. Don’t feel like conditions
have to be perfect, because that’s really where
part of the work comes in, is when everything’s not perfect. When? There’s also no right or
wrong time to meditate. I meditate in the mornings. I love to do it with the sunrise. Some people prefer to
do it right before bed. For me, that doesn’t work so
well, because when I’m sleepy, I can’t focus, and I actually
end up just falling asleep, which, in some forms of meditation, is actually the intention. But for mindfulness, not so much. So, really just find a
time that works for you. I also like the morning because I always feel
good knowing I’ve done it. It’s very grounding to
me in the rest of my day, and it’s just good accountability
to get it done earlier so I don’t put it off
until later in the day. There also aren’t rules on frequency or length of meditation. If you’re just starting out, start small. Once a day, aim for just a few
minutes, maybe three or five, and work at that consistently
for weeks or even months. As you feel more
comfortable, add more time, or maybe an additional session. A lot of people ask, what’s the minimum amount of time to benefit? Any amount. I believe even a small amount,
one minute or three minutes a day, can make a difference over time. I started out with five minutes a day for about three months every
single day before upping it, and I actually added
about a minute each week up to the 10 minutes, and
then I stayed at 10 minutes for a few months before moving
gradually on up to 15 or 20. Now, I try to do 15 to 20 minutes a day. Sometimes I do two shorter ones. It sort of depends on the
day and how I’m feeling. But, what I’ve found is
the most important thing, at least for me, is to get
it in every single day, even if I can only do
it five minutes or less. Some people say they don’t
have to do it every day to find it beneficial, which is fine, but I find for me, if I
don’t do it every day, it gets harder, both during the practice and the accountability
of sticking with it. Why? So, what are the benefits of meditation? There are a lot of
science-based reasons to start meditating, and it’s pretty
cool that so much research has been done and is being
done on meditation now. Studies have shown meditation
helps reduce stress, both mental and physical, and can actually help regulate hormones for that reason, as well as help improve
sleep, and can help with anyone struggling with anxiety. I struggled with anxiety for years, and this has really made
a big difference for me. It helps with emotional
health, as I mentioned before, self awareness, increased attention span. This was one of the first real
benefits I started to see, not only my attention and focus, but my memory, especially short-term. I noticed I was able to
recall things more quickly. For instance, if I was having
a conversation with someone and they were talking and I
didn’t wanna interrupt them, before, all the time, I would forget what I was going to say
or what I was about to do. But, after my meditation
practice became more regular, I noticed I could recall
things that before, I just wouldn’t have
been able to remember. It’s really cool. It’s also been shown to
increase positive feelings and generate kindness, both
towards yourself and others. For me, over the last year,
finding self compassion has been a huge component
of my personal growth, and I think my meditation
practice has been a big factor. It’s helped a lot of
people fight addictions, because it helps break dependencies and increase self control
and awareness of triggers, and it can even help control pain. One of the sort of mantras that I pass through my mind when I meditate is, all sensations are temporary,
and they will pass. And again, that just starts
to show up in regular life. So when something uncomfortable
happens, physical, mental, or emotional, I
can keep that perspective that all things are temporary
and handle the situation with a little more compassion and grace. Physically, meditation can
also decrease blood pressure, and I really like breath
meditation for this reason as well. Regardless of your
intention when you sit down every day to meditate, just sitting still and breathing is good for your body. Slowing down your breath
can make a big difference physiologically and emotionally. If you guys have an
interest in me sharing some specific breathing techniques
for anxiety and stress, let me know, and I can
do a video on that too. How? So, let’s get to it already
and talk about how you do it, and then we will actually do it. Again, I’m not trained in meditation, but I’m going to provide a
bit of guidance along the way. This guidance is really
more to share what’s going on in my minuted and
what I do to help stay present and bring it back to my
breath as an example for you. Your meditation may look
very different on your own, but I wanna just sort of demystify it and show you how casual it can be. There’s no magic going
on that you’re missing that everyone else has figured out. In terms of guided meditations, I don’t prefer them personally. I’ve tried them, and what I
find is they sort of interrupt my thoughts and focus more
than they help me focus. If you find that your mind wanders a lot and you need someone to
help pull you back more, you might find guided meditations helpful. My mind used to wander a lot more, and it still wanders a lot. Just know that the goal is never to get it to stop wandering completely, but to have the awareness when it wanders
and then bring it back. So one thing that really
helped me when I first started was thinking about my
mind wandering as a rep, a repetition, like during a workout. So, you’re working at your
mind when you meditate, and every time your mind
wanders, and you start thinking about anything, your lunch,
something you forgot to do, your friend from third grade
that you haven’t thought about until now, to find
the awareness during your meditation to say, okay, my mind wandered; now I’m going to bring it
back and focus on my breath, and to do it nicely and
with compassion for yourself and not beat yourself
up, that is a repetition. Every time you wander and bring the focus back to the breath, it’s a rep. It’s fine, it’s no big deal. Don’t be frustrated at that, because that’s just what the work is. Just remember that there’s no such thing as a perfect meditation. Another thing to consider is music. Some people prefer to meditate with music. I can be calming and grounding. For me, that’s not the case. It’s more of a distraction, and
I start to focus on the song and how long it’s been going,
and I’m much less present. But it’s something you might want to explore, if it resonates with you. For positioning, about six months into my meditation practice,
I got a bolster on Amazon. I can link this one, but there’s
nothing special about it. Physically, it gives me support
and is easier than sitting on the ground, especially
for those longer meditations. Mentally and emotionally,
it’s sort of a nice piece of accountability and gives
my practice intention. I know I’m going to spend
my meditation practice with this bolster, and it just gives me something else to look forward to with it. It’s not necessary. You can use a pillow, or like I said, you can sit in a chair or lie down. I don’t like to lie
down or sit in a chair, because I get too comfortable, and it’s not that I want
to be uncomfortable, but if I’m too comfortable, then I find my mind wanders more,
and I can’t be present. So sitting upright forces me
to be a little more aware, but you can find what works for you. I prefer to sit cross-legged. So one of my early yoga
and meditation teachers, Kayley Alyssa, who is amazing,
I will link her below, always suggested switching
the cross of your legs from the way you’re first
inclined to do, and I did that so much when I started
meditating that now I actually don’t have a comfortable
side, which is pretty neat. So, consider challenging
yourself a bit there. If you’re in a chair, try to have your feet flat on the floor. Straighten your body,
but you’re not stiff. A neutral spine, head and
shoulders are relaxed. For my hands, I like to
have them on my knees. If I feel I need a little more grounding, then I face them down. If I feel I need a little
more energy and support, then I might face them up. But whatever is comfortable
for you is fine. Let your head gaze forward,
and for my practice, and typically with mindfulness meditation, I always close my eyes. But for some forms and guided
practices, you don’t have to. So if that makes you super uncomfortable, explore options where you
can keep your eyes open and know that those are available. We’re going to get started
on this five minute guided meditation, but remember, I want you to take this
and make it your own. My guidance is more me
sharing my experience than it is trying to direct yours. So, get any last wiggles out,
and try to find stillness. We’ll begin the timer for five minutes, you’ll hear the alarm when
it’s up, and time begins now. (birds twittering) I close my eyes and bring
my attention to my breath, in and out through my nose. Am I tensing my face? Try to relax and soften. I’m not controlling the length
of my inhales or exhales, just letting them happen naturally. Notice the breath. Notice how it feels coming
in my nose and through my throat, and out of my
nostrils, onto my upper lip. Feel and follow the breath in and out. Just notice any sensations
around the breath, even the rising and falling
of your belly or your chest. Do I notice any sensations
in the rest of my body? Is there a hair in my face
or an itch on my back? Acknowledge it, but don’t judge it. Try not to cling to it. It’s temporary, and it will pass. Maybe I notice something pleasant, a breeze on my face, a
pleasant sound in nature. Notice, observe, but don’t cling, because those are also
temporary and will pass. Breathe. If my mind has started to wander, bring it back to the inhale and exhale. Just because there’s space
doesn’t mean you need to fill it. And time is up. How did it go? Let me know in the comments below. Remember, my guidance
wasn’t there to direct your experience, but more
to share what goes on for me during my practice and
how I try to bring myself back to my breath as an anchor. If this resonated with you,
try it out on your own. If not, maybe consider
exploring some different formats or techniques or even trying mindfulness guided
meditations or to music. There are so many options that I’m confident some
way will work for you. But regardless, all ways
are going to require work. You can’t do it wrong. Even if your mind wanders for four minutes and 45 seconds out of the
five minutes total, it’s okay. Sitting down, being
present with your breath, doing it, that’s the work. If you need accountability,
consider trying meditation as a monthly resolution, which
I talk about in this video, and I give a worksheet and
calendar to help you out. That’s actually how I started my committed meditation
practice last year. I hope you found this video helpful. Thank you for being here. If you want more videos like this and more meditations,
guided or not, let me know. I will be back tomorrow
with a brand new video, and remember, it’s all a
matter of mind over munch. Well, maybe it’s more a
matter of mind over matter, in this case.
(Alyssia laughs) I’ll see you tomorrow.

Otis Rodgers

RELATED ARTICLES

49 COMMENTS

  1. Mind Over Munch Posted on January 9, 2019 at 4:30 pm

    Do you want to establish meditation as a habit? Let me know if you’d like to join in on a daily meditation month on Instagram!

    Reply
  2. Beautiful Pride Posted on January 9, 2019 at 4:47 pm

    Yay…that is what I wanted😊😊 thanks a lot.😘😘

    Reply
  3. fanofpink Posted on January 9, 2019 at 4:49 pm

    Wow I just noticed you have over 777,000 subs. One day I hope you get 1 million subs!!!!

    Reply
  4. Claire Posted on January 9, 2019 at 4:56 pm

    I was just going to search for meditations when this popped up in my subscription feed…good timing!

    Reply
  5. Jennifer Pinnecker Posted on January 9, 2019 at 4:56 pm

    More of these videos please 🙂

    Reply
  6. Diana Jackson Posted on January 9, 2019 at 5:01 pm

    I like listening to non singing relaxing meditation instructional music from balu youtube channel.

    Reply
  7. Rachel Goodall Posted on January 9, 2019 at 5:15 pm

    That was cool. Some breathing techniques would be nice, especially since I am still suffering from a sinus infection and it’s making my breathing really hard lately.

    Reply
  8. Karen Kingrey Posted on January 9, 2019 at 5:26 pm

    I think it’s time for a second channel! Mind Over Meditation??? 😉

    Reply
  9. Jasmine Davie Posted on January 9, 2019 at 5:43 pm

    I needed this! I want to get into meditation, but I always feel like my mind wanders sooo much. I'm going to try incorporating this daily. Practice makes perfect right? Lol

    Reply
  10. Jose Gonzales Posted on January 9, 2019 at 5:45 pm

    I think people like to be part of your everyday activities. Your channel rocks and I love your personality.

    Reply
  11. Godswrathishere Posted on January 9, 2019 at 5:50 pm

    I would absolutely love to see you do more of any kind of meditation. I loved this.

    Reply
  12. Diana Jackson Posted on January 9, 2019 at 6:06 pm

    Your Indian culture are the originators of yoga and meditation. You should be proud. ☺

    Reply
  13. c annett Posted on January 9, 2019 at 6:38 pm

    You do whatever you like. I enjoy all your work. C from the little cottage in Ireland

    Reply
  14. Cheri Finkbiner Posted on January 9, 2019 at 7:06 pm

    PLEaSE share a video on anxiety aand stress. Thank you so much.

    Reply
  15. Cheri Finkbiner Posted on January 9, 2019 at 7:18 pm

    That was amazing. I really loved the sound of the wster in the background.

    Reply
  16. Kisses Benney Posted on January 9, 2019 at 7:33 pm

    I love listening to the beach while I meditate. I think it's so calming. Even the birds in the background of this video is amazing!

    Reply
  17. Amanda M Posted on January 9, 2019 at 7:34 pm

    Great video! Daily mediation is my New Years resolution this year 😊

    Reply
  18. Nicole Perez Posted on January 9, 2019 at 8:05 pm

    First time trying meditation and I loved it! Your explanations are so clear and intelligent. Those five minutes were amazing and calming!!

    Reply
  19. Morticia Schuldiner Posted on January 9, 2019 at 8:47 pm

    Your voice is ideal for guided meditation,please do more!

    Reply
  20. A Real Kitchn Posted on January 9, 2019 at 8:54 pm

    As someone who has tried (and failed) at meditation – because of this video – I am definitely going to try it again. Thank you!

    Reply
  21. Hisdncr Posted on January 9, 2019 at 8:59 pm

    Loved this video so much! Your dog sitting beside you was calming to me! 😊

    Reply
  22. Rachel Anderson Posted on January 9, 2019 at 9:14 pm

    I really liked you guiding the meditation – this and things like the Headspace app really work for me!

    Reply
  23. Cheryl Hock Posted on January 9, 2019 at 10:11 pm

    I tried it!!! Amazing. I definitely feel less stressed.
    I want to try and make this a daily routine:) Thanks Alyssia!!

    Reply
  24. leppardess Posted on January 9, 2019 at 10:12 pm

    Wow, thank you so much for this video! I enjoyed it very much and found the guided meditation very helpful. The whole video resonated with me very much as I've been trying to make meditation a part of my daily routine for a while. This might be what I need to give myself that extra nudge.

    Reply
  25. BeauMeztli Posted on January 10, 2019 at 12:00 am

    Awesome! Thank you so much for explaining it so well. Everyone is talking about meditation and mindfulness but no one explains it so thank you again for doing it 🙂

    Reply
  26. Karen Kingrey Posted on January 10, 2019 at 1:19 am

    I just finished meditating with you. I really enjoyed. Much more than I even thought. Please do more videos like this.

    Reply
  27. Squisitissima Posted on January 10, 2019 at 3:17 am

    Alyssia, this was a super informative video. Well done! I didn’t know much about meditation before this. I didn’t know “walking meditation” existed. Is there an aoo you or anyone else can recommend? I’d love to try it!

    Reply
  28. HEY GABBY Posted on January 10, 2019 at 4:06 am

    Heheh the dog is awersly in meditation mode.

    Reply
  29. Life's Frosted Moments Posted on January 10, 2019 at 2:05 pm

    Please make a video on meditation for anxiety too. Loved this!!!

    Reply
  30. Tanya’s Journey Posted on January 10, 2019 at 2:30 pm

    Loved this❤️

    Reply
  31. dana cottam Posted on January 10, 2019 at 5:23 pm

    Thanks this my new years goal

    Reply
  32. Ernest Haro Posted on January 10, 2019 at 5:34 pm

    Girl you hot and i want to fuck you and judgeimg on the camera angles he is or wants to do the same #im Russian so english is my fourth language

    Reply
  33. Megan Posted on January 10, 2019 at 6:51 pm

    That felt so nice! Five minutes flew by, I didn't think I'd last the whole time. Definitely doing that again, hopefully daliy. Thanks! 🙂

    Reply
  34. Lucy Cairns Posted on January 10, 2019 at 7:55 pm

    I've never really understood meditation but I've been struggling a lot mentally and maybe I should just try it and see what happens x if I hate it and it's a waste of time, it was worth a try! I'm going to make this one of my monthly daily goals 🙂 thanks Alyssia would love to see more on this topic! X

    Reply
  35. Una mexicana en Mexico Posted on January 10, 2019 at 8:00 pm

    Only in Jesús you can find the peace of you soul and heart. All that you do out of Him is worhless. Jesús is the way. Seek him. Right now still you are at time. Tomorrow who knows.

    Reply
  36. Heidi Bowie Posted on January 10, 2019 at 9:29 pm

    I didn't think I'd enjoy this, but watched because it is you! I liked the meditation more than I expected, and will look into giving this go! Thank you for making this clear and easy to follow!

    Reply
  37. FictionDreams Posted on January 10, 2019 at 9:33 pm

    It would be helpful if you could elaborate more on "focus on the breath." What does that actually mean? Are you actively saying in your mind "My breath is moving in my nose and out." Or do you think nothing and just breath? Like, what is actually happening in your head during this time?

    Reply
  38. Aka Andi Posted on January 11, 2019 at 4:36 am

    Loved your dog being so happy to be by your side and quietly enjoying life, thank you for this. I would love more. Great video.

    Reply
  39. Melody Morris Posted on January 11, 2019 at 5:48 pm

    I watch your videos for nutritional and practical how to eat well frugally. Not to learn eastern Religion practices.

    Reply
  40. Lin McShane Posted on January 14, 2019 at 3:15 am

    Would definitely like more inf on breathing and meditation for anxiety. Thanks for the wonderful video . Very inspiring!!

    Reply
  41. Byron Chandler Posted on January 14, 2019 at 10:45 am

    Hi, sweet adorable Alyssia. I listen to classical music while meditating. What's your honest opinion on tomato juice?

    Reply
  42. Shirley D Posted on January 14, 2019 at 12:23 pm

    Love this video, thank you!!

    Reply
  43. Sarah Mowitz Posted on January 16, 2019 at 3:47 am

    Yay for Kristin! And for such a good intro to meditation!!

    Reply
  44. Tegar Affandy Posted on January 16, 2019 at 3:54 pm

    I like it, from indonesia

    Reply
  45. Shefali Macwan Posted on January 19, 2019 at 2:23 pm

    Hey it's really a mindful content. I have a request to make a video on each meditation technique as you have mentioned in the video. I am more interested in affirmation meditation. If you can do this I will be grateful to you. Thanks.

    Reply
  46. Dr. L Westhuizen Posted on May 7, 2019 at 7:19 pm

    Great to do meditation – thank you for your video.

    Reply
  47. Colleen Beamer Posted on August 14, 2019 at 11:47 pm

    I've never meditated before, but I didn't find it very hard. It was very relaxing. I didn't have to much of an issue with my mind wandering, but if it did, I took your direction and concentrated on my breathing. Other that the breathing, the most prevalent thing that I noticed was a bird tweeting – I assume that was from your video 'cause you are outside. Loved this! 😊

    Reply
  48. Bob Digi Posted on August 19, 2019 at 4:40 pm

    This was great. And none of that dreary speach pattern. It's nice to hear somebody say nothing magical happens. I remember the first few times I meditated being disappointed no strange light shows happened, or I had no outer body experiences etc!

    Reply
LEAVE A COMMENT