Easy Meditation Exercises


(soft music) – Hey there, I’m Emily and I have little to no chill. I wanna be a more relaxed and calm person, so today I’m gonna be trying out three different meditations that focus on the breath, the body and the soul. And the real kicker is, y’all are doing this with me. The coolest thing about these meditations is that they can be done anywhere, your home, your office or the great outdoors. So wherever you are or whatever you’re doing, you’re ready to meditate. 4-7-8 breathing is a really great technique if you need to calm down quickly. It’s basically a natural tranquilizer for your nervous system. I’ll explain the steps first and then we’ll practice it together. So we’re gonna inhale through our nose for four counts, hold our breath for seven counts and then exhale through our mouth and through our tongue for eight counts. You ready? Let’s do this! Inhale two, three, four. Hold two, three, four, five, six, seven. ^Exhale two, three, four, five, six, seven, eight. Inhale two, three, four. Hold two three, four, five, six, seven. ^Exhale two, three, four, five, six, seven, eight. ^Inhale two, three, four. Hold two, three, four, five, six, seven. Exhale two, three, four, five, six, seven, eight. Inhale two, three, four. Hold two, three, four, five, six, seven. ^Exhale two, three, four, five, six, seven, eight. First meditation done! Let’s go into our second meditation, the body scan. Body scans are a super common way to meditate. The point is to try to concentrate your mind and breath on your different body parts. I’m going to do mine lying down but you can practice yours sitting or in a comfortable position. Begin by drawing your attention inward. Gently close your eyes. Take a deep breath in and a deep breath out. Take notice of your feet and calves. Clench the muscles if you want feeling the tension. And release allowing your body to relax and soften further. Put your attention on your thighs and your butt clenching and contracting the muscles. Take notice of what this feels like. And release allowing your muscles to soften. Contract the muscles in your lower back and stomach area. Only do what’s comfortable and then when you’re ready release. Allow your stomach to soften and your lower back to sink further into the floor or your chair. Tighten your chest and upper back. Recognize the tenseness you have in this area. And release. Allow your upper back to sink down relaxing further. Now contract your arms and hands clenching your fists, tensing your muscles. And release. Scrunch your face and your neck. Only do what’s comfortable feeling the tightness in your face. Now release. Take a deep breath in and out. Bring your mind into your body and feel yourself in this present moment. And when you’re ready open your eyes. Congratulations, we just did our second meditation. Close your eyes and take a few deep breaths. This is the heart chakra meditation. We’re gonna take some seriously delicious good loving energy, fill ourselves with it and then release that to the world. As you inhale, draw in energy and light. As you exhale, release tension and negativity. Bring your focus to your chest where your heart chakra is located. Try to feel your heart as it beats within your body. Breathe in kindness and breathe out love and gratitude. Bring to mind someone who has shown you kindness. In Buddhist meditations this person is often your mother but it doesn’t have to be. Think of this generous and unconditional love that this person has for you. Visualize this person sending them feelings of love and gratitude in the form of golden light emerging from your heart chakra. Let the light wrap around them like a stream of water. Now visualize someone you see often but you don’t know personally. It could be a barista at your favorite coffee shop, someone that does some small kindness for you every day. Visualize this person and send them feelings of love and gratitude. Wrap them in warm beautiful golden light. Now bring to mind someone you don’t particularly like. Allow yourself to believe that any negative actions taken against you were motivated by their own difficulties. Empathize with their struggles. Imagine the feelings of happiness they would have if all their suffering was released. Now visualize yourself among your infinite peers who long for peace just as you do. Wrap them in your golden light. Imagine the golden light emerging from your heart chakra and embrace them all. Congratulations, we did it! Three meditations, done! Hey guys. I hope you enjoyed the video. Let me know what your favorite meditation is in the comments below. (water gurgling)


98 Responses

  1. Abraham Russom

    May 7, 2018 2:50 am

    OMG Emily that is great video I don't know why but it helped and inspired me :)) 💕

  2. Chad Agtuca

    May 7, 2018 3:52 am

    I need this, I'm always so stressed for no reason, I'm literally stressed rn cuz I forget to breathe

  3. Fidddle2Pie

    May 7, 2018 8:05 am

    "generous and unconditional love this person has shown you." … i've got nothing cries

  4. Anne Corkery

    May 7, 2018 9:09 am

    I've done most of these but the heart chakra is amazing. I loved that one. Would love to see the other chakras 🙂

  5. Dolo Might

    May 7, 2018 9:47 am

    That was really peaceful and exactly what I needed. The last one was the most rewarding tho. Thank you! More of this kind of content! 💜

  6. MiszzMiszz

    May 7, 2018 11:47 am

    when i saw a miniature of the video i thought you got cole sprouse and lets be honest im disapointed no matter what

  7. jvn

    May 7, 2018 12:22 pm

    um are we going to act like the i was the only one who thought color scheme in the thumbnail reminded them of that’s so ravens color scheme ?

  8. Myriam Bhji

    May 7, 2018 12:29 pm

    Thank you for this video, the meditation that i think i liked the most doing was the last one !

  9. al998 734

    May 7, 2018 12:52 pm

    Thank you!! You showed super easy way to relax!! Love it!! More videos like this!!!!! #easyandquick 😉

  10. Nick Tokar

    May 7, 2018 2:41 pm

    Why do I feel like it should be impossible to exhale for twice as long as your inhale?

  11. Summer CandE

    May 7, 2018 2:57 pm

    This video was so good!!! More zen meditation videos please. Loved this so much

  12. my nose bleed

    May 7, 2018 3:25 pm

    can somebody tell me what her IG is???? i need to know hee more, pleaseeee!!! ☹️☹️☹️☹️

  13. acidthoughts

    May 7, 2018 3:51 pm

    The last one really made me feel happy and motivated. I really enjoyed this video, I hope that you'll make more of these. ❤

  14. DuoZock LP

    May 7, 2018 8:18 pm

    4:40 thanks for making me even more sad then befor, I dont have a Person Like that in my Life

  15. Chloe Johnston

    May 7, 2018 8:30 pm

    This is an awesome video!! I started following the commands without even realising. This should be a series or something, because they weren't difficult and I never know what videos to go to for guilded meditation because they're usually too difficult to do in a public environment. So I appreciate this video

  16. Anna Luisa

    May 7, 2018 9:00 pm

    Didn't know I needed this. Loved all of it but and got pretty emotional during the last one though usually I'm not emotional at all.

  17. Robin Lecomte

    May 7, 2018 9:12 pm

    Emerge celebrity concern amount entertainment growing towards youth plant reflect dress

  18. Jillian Drake

    May 7, 2018 9:40 pm

    Ring possession capture letter tomato rear deep severe insect criminal completely.

  19. V

    May 9, 2018 10:12 pm

    i love the heart chakra meditation 🙂 apart from trying this here, i do my buddhist meditation of chanting every day. its based on the lotus sutra and goes through the mantra of nam myoho renge kyo. its so beautiful and helpful in many ways. i can more than recommend trying it <3 just search on youtube "nam myoho renge kyo" and you ll find a lot of beautiful videos where you can chant along. do as long as you like. it ll work wonders. i promise.

  20. Julia Greiner

    May 10, 2018 2:06 am

    Thank you so much Emily! This video really helped me feel so relaxed and peaceful 🙂

  21. Connect to Soul

    May 10, 2018 4:39 am

    Thank you for all your frequent wisdom, influence as well as advanced learning to help support my direction to turning out to be more consciously responsive and in addition spiritually connected.

  22. Kira Kira

    May 10, 2018 5:14 am

    I really like you Emily, you're awesome! And this was a great video that I really needed!

  23. Nicki B

    May 12, 2018 9:31 pm

    Emily has a soothing voice … she should do a voice meditation video series! BuzzFeed get on it!

  24. AceTrack

    June 7, 2018 10:32 pm

    I was feeling good until she said “picture someone who has shown you kindness” and i couldnt think of anyone


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