Healthytarian Minutes with holistic teacher Evita Ochel. This episode shares how to meditate via mindfulness meditation, which is a proven meditation technique that relieves the effects of physical, mental and emotional stress.

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Video transcript:

Meditation is one of the most effective and valuable activities with which you can improve your wellbeing and relieve the effects of stress and anxiety. The physical, mental, and emotional benefits of mindfulness meditation, for example, have been widely documented by spiritual teachers through the ages and modern science.

To engage in mindfulness meditation, find a quiet, safe and comfortable spot. Sit on a mat on the floor or on a chair, in a way that enables you to keep your back straight and your spine lengthened. Rest your hands in your lap or on your legs with the palms facing up or down. Close your eyes and focus on your breath. Breathing through your nose, begin to deepen and lengthen your inhales and your exhales. At the beginning, you can use a count of 3 for each inhale and exhale to help slow down and balance the breath.

Continue to focus on this deep, calm, balanced breath, and feel it move from the nose to the lungs, and back out, observing the sensations and movements along the way. Stay focused on nothing but the path of the breath and the sensations it generates. If your mind wanders, simply bring your focus back to the breath.

You can engage in this mindfulness meditation exercise for as little as a few minutes to as long as you can. Use a timer to keep track of the time you have set aside for your mediation and for most benefit, practice it every day.

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