Name: Basic Meditation for Beginners with Amanda Russell - You Have 4 Minutes - BEXLIFE
Uploaded: 2014-06-15T17:33:13.000Z
Duration: 6 min 15 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

Bex: Hey, guys. It's Bex here. I'm here with my friend, Amanda Russell. She's joining me

today for a four-minute meditation. I am going to teach her (and you!) the basics of meditation

because you, Amanda, have never meditated. Amanda: The viewers on my channel are not

Amanda: Ready. Bex: I want you to get started by comfortable

seat on your floor on the couch, wherever you are. We just happen to be on my awesome

lotus meditation pillows today in Amanda's beautiful New York City apartment. You can

cross your legs. You can put one foot in front of the other -- whatever is comfortable for

you. You never want to be physically strained during meditation.

We're going to get started with just an easy four-minute meditation. Four minutes it all

you need. It's just about re-centering and connecting with yourself and your breath.

Nothing fancy-schmancy. If you can breathe, you can meditate.

We're going to start the timer. Are you ready? Amanda: Ready.

Bex: Sit up nice and tall. We're going to inhale our shoulders up to our ears. Then

exhale. Roll your shoulder blades down your back. You can place your hands lightly on

your thighs, or upturned to receive the energy around you. It depends on how you want to

feel today. I'm feeling like I want to be energized.

Go ahead and close your eyes and just start to pay attention to your breath. You don't

have to have big, deep inhales or exhales. We're just trying to follow the natural rhythm

of our breathing. The key to being centered and to connect with

yourself is just to pay attention. Just focus on what you're doing in the moment. Be here

now. There are all different types of meditation.

There's mantra meditation. There's prayer meditation. Today we're going to do a sort

of mantra meditation -- something that I learned from a teacher of mine, David G., and we're

going to call it the "I am" meditation. In our daily lives, we say so many things

about ourselves: "I am strong." "I'm weak." "I'm hungry." "I'm fast." "I'm slow." "I'm

tired." "I'm broke." Today we're just going to focus on the "I am."

With your next inhale, I want you to think the word "I" as I say it: I.... And exhale

"am..." Continue your slow inhales and exhales, making sure that the length of your breaths

are identical. So if you inhale for a long four-count, exhale and do the same, always

focusing on those two words, "I am..." because that's all you need to be.

There are many different versions of this. You can just say simply, "Inhale...exhale.

Count one, two; exhale three, four." Your only mission is to breathe, to be in the moment,

and to focus on the words of your mantra. "I...am...I am so powerful." I added that

in: "I am so powerful." How are you doing, Amanda?

Amanda: Great. So powerful. Bex: Am I taking you out of the moment?

Remember to always keep your focus on your breath. If you find your thoughts floating

elsewhere, pretend it's a balloon and just bounce it right out of your head. Grocery

list? Bam! It's gone. Amanda: Don't remind me.

Bex: We're almost there. Let's take one big inhale and exhale together...exhale. Hummmm...Inhale

to open your eyes...and that's it! You meditated! Amanda: Finish line!

Bex: That was so easy, right? Amanda: Yeah, that was good. I almost fell

asleep. That was awesome. Bex: Do not be intimidated by meditation.

If you can just take four minutes out of your day, go hide in the bathroom, your bathroom,

or even in your car, and take the time to focus on your breath, to center yourself,

and to remind yourself that you are -- "I am" -- here, and how awesome is that? Then

you have declared victory over the day! Thank you so much for joining me for another

four-minute meditation. If you have anything that you're struggling with in your life,

you can go head and comment below and I'll make a custom meditation for you.

Remember, if you want to more information, visit me at BexLife.com and Amanda at?

Amanda: YouTube.com/AmandaRussell. Bex: Right on. Love you, guys. See you around.

Amanda: Bye, guys. Bex: Thank you to Amanda for being such an

awesome sport. For more information on me or Amanda, head on over to BexLife.com using

the blog link in the video description below. Of if you want to check out our latest workout,

which I know you do, click on the thumbnail on the left. For another meditation -- this

one happens to be on weight loss -- click on the thumbnail on the right. See you around!