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10 Mindful Breaths

3 Min
Meditation
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Dea Rivera
Mindfulness Teacher
Challenge yourself with this practice of breathing and counting, focusing solely on the breath.  It's a simple practice, but not easy. 
From the community
145 reflections
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Ella
10 Mindful Breaths
This was such a lovely reminder of a gentle, simple practice that has the power to calm and recenter while bringing you into the present moment. I really like how this brings the focus and awareness to the breath and it's ever present ability to heal and soothe. Thank You.
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Daniel
Feedback
This would be better, if the teacher would give us at least 30 seconds of silence so that we could find stillness.
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Sabrina
Relaxation
I learned that just the smooth and gentle touch is all you need in an relaxation of your mind , body and soul. Just focusing on your breathing and thoughts is as meditating as it can be no stress no anything just relaxation .😌
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Christine
Breath
I learned that simply focusing on the breaths we take in a moment of peace can help you find your center and bring you back to calm.
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Kay
Loved it
It's not easy until u practice and with practice it becomes easier ❤️❤️❤️
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Brittany
Focusing on breathing
I do this quite often during my day. When things start to feel overwhelming or if I start to feel anxious I throw my attention and focus to my breathing for a couple minutes. It really helps calm me down and helps me put the other stressful things in perspective.
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Pat
Just breathe
I learned that it's okay to lose focus; just continue to breathe.
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Cherrelle
Great For The Morning
I learned that intentional breathing brings so much awareness to my body. It's actually great for the morning. It seemed to have sent energy to different parts of my body.
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Cuauhxihuitl
Listening to the breathe of my body
My body also needs to speak to me and I got to listen. As I focused on my full breathes my body began to clear. Different body parts shifted as they released and centered where they were suppose to be. It was like they were finally being treated or tuned up for all the work they do.
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Ricardo
With so many new channels, I wanted to dive into some of the specialized meditations but I opted for
...my daily meditation recommendation and I was surprised how fast the 7 minutes flew by with this one! It was very peaceful.
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Elizabeth
10 Mindful Breaths
I learned that intentional breathing requires focus and it was hard at the beginning since I had to re start because of thoughts; however, when I started over I felt more relaxed throughout. At the end I felt great!
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Margot
10 mindful breaths
I got the ten done👏🏼 I normally can't even concentrate on one good breath without getting anxious. But I did the ten easily and didn't find the female voice instructions distracting at all. As a matter of fact I found her comforting and soothing. I am sooo going to try this myself tomorrow in the car. Thank you
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Shell
This deserves re-recording
This is such a wonderful, simple, easy-to-remember practice. (If you're feeling distracted I'd recommend focusing on one bad/intrusive thought per breath and imagine breathing out the thought. Alternatively, imagine breathing in happiness Nf breathing out unwanted emotions.) The only criticism I have is this meditation wasn't well-recorded: there are way too many mic pops and scratches and these are distracting or even stressful to listen to. This deserves to be re-recorded in a better environment.
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Kisha
Meditator4life
Meditation has changed my life. I will never stop. I hope all that I tell, make time and incorporate Meditation in there lives too. Namaste
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Mekayla
10 mindful breaths
With so many thoughts racing through my head it's nice to just breathe and release all the tension and stress I bring onto myself.
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Emi
10 breathes
I really enjoyed this one, it gave me just a few short minutes to stop, breathe and relax. Thanks Aura for helping me through my day!
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Dane
Mindful Breathing
This meditation took me out of a stressful mindset I was experiencing and allowed me to re-Centre and stop the stress from continuing and taking over my day. Realigning my vibration.
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Marianna
Loved this so much!
A perfect tool!! Will definitely keep this in my back pocket!
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Howard
My favorite go to when I have a few minutes
The breathing meditations are usually my favorite, probably because they're about so much more than just breathing.
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Reasa Falgoust
Breathing
I learned that it’s ok to mess up. Just start over. Counting the breaths and being in the present. I need more of this for sure.
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Elinor
Gratitude
By breathing I can feel all the knots and baggage I carry in my physical body , after being numb with pain for years and closed off from being hurt . By doing these breathing exercises I feel like I can feel my body again and becoming aware of my physical body . I can feel my body that used to be numb is now starting to release just in these few minutes and I feel with practice it can only get better . Thankyou
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Sean
Thank you Dea!
Being guided in mindful breathing helps me stay grounded. Reminds me that it’s ok to ask for help and to accept help when it is offered.
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Samantha
Hard part of being human
I just started believing that the hard part of meditation is that it is so to easy to be doing any other thing than trying to control the mind. I firmly believe this is one major problem of our societies these days. Its so easy to be on your phone, to watch tv, to listen to music and many other things that take our attention. Its easy to focus on all these noisy activities and try to avoid the hard part of being human. What hard part? Taking responsabilities. From talking to each other to the face, to getting to know yourself, to learning new things. We all want the easy way. These 3 minutes where extremely hard and not peaceful and I guess there is such an awesome part about that. Great things take time. Amazing things take effort. This helps me a lot, like today where I had to start over many times. I couldn’t even get to 4 without getting distracted. But I know that this isn’t supposed to be easy because the reward is so great.
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Tapua
Patience
I learned that I need to have more patience with myself. These breaths forced me to slow down and pay attention to my body, which is something that I rarely do.
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QueenTakiyah
This is good
I'm glad to have this tool in my arsenal to manage my anxiety and stress.
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Erin
Mindful Breathing
I learned how to focus on my body and not on what’s happening around me.
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Angela
10
I learned that ten simple breaths can reset my mind and relax me.
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Hannah
It’s okay
It’s okay to mess up and lose your place or forget where you are. The important thing is that you’re sitting here and you’re breathing.
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Ayanda
Kindness
I should be kind to myself and allow my thoughts to pass by like clouds on the sky.
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Jess
Reset
To reset and get into a better headspace all i have to do is 10 simple breaths.
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Kathryn
Being lost
I learned that I have grown in my meditation and I can find that sweet spot on command. Now just to put it into practice.
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Debbi
10 Breaths
I learned that 10 Mindful Breaths can have a centering and calming effect... even feeling relaxed.
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Destinie
Breath
I learned that breathing is hard especially when you try to focus on it but I also learned that I can do really well with this exercise and that it makes me feel calm and ready for anything
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Steven
Great idea
What a great idea! I just came from situation that got my adrenaline surging. This was a great practice to help me calm down. Thank you!
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Stephanie
It’s okay
It’s okay to be stressed but what is most important is to focus on yourself.
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Jacob
Breathe
I learned that I can breathe and count at the same time. Who knew!
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Lynn
Good
Being mindful gets easier with time, each time gets more relaxing.
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Mollie
Relax
I learned that taking time to breath and concentrate only on that focuses your mind away from your thoughts and de stresses you
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Brittany
I learned that...
I need to be in a more controlled environment when practicing meditation especially since I am a beginner.
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Christine
Counting distracts
While I found the experience interesting, I didn't particularly find counting helpful but that may just be me.
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Amarette
Coincidental
I have an Apple Watch and this morning I used the breathe app and did a five minute exercise with it when I got to work. For this meditation, I find myself saying the number in my mind as I inhale and exhale, and with my eyes closed I visualize the number. Focus on the number of the breath. Surprisingly, I was able to stay fairly on task, and ignore other thoughts entering my mind (normally, that is very difficult for me).
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Crystal
Breathes
I learned how breathe a little more everyday! And try to breathe and hold a little longer And release!
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Karen
Oh look I need to start from 1 again
I learned that it is not a race, it is not a job to get done and tick off the list. It is just a time for me to breathe in... and out.
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Hannah
Just Breathe
I was reminded that something as simple as breathing can help you with your anxiety for you use it to your advantage. I needed that reminder.
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Robin
Didn’t get much sleep so being reminded to focus on my breathe is helping me to prepare for the day.
I learned that in spite of not being fully rested physically I can be effective with the outcome of my day by taking time to breathe and be self-aware. R
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Zahra
A little stressed
Counting to 10 was helpful- needed this today. Will try and remember to do this when I’m feeling stressed or anxious.
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Darah
10 Breaths
I’ve always loved counting the breath. It really helps you focus and forces you into awareness.
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Everett
Yes
Gave my roommate a Chanukah present and she liked it, a poster that I bought but couldn't keep for myself because it would remind me of her.
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Melanie
Day 3
Counting breaths is a good, beginner way to stay focused. I’m excited to implement this into my practice more.
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Mike
Simply counting
Keeps me present in my meditation, and it gives me a sense of how my attention fits into the physical world without taking me out of that mindfulness
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Paula
Breathing 10 mindful breaths
This exercise helped me feel more in tune with my body and release stress.
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Riley
Breathing
I learned that this exercise helped me become in tune with my breaths and the thoughts that occur when I get off my track of breathing and it will help me focus with the stress of everyday life
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Tami
Moving on
I learnt that even as much as we want certain people in our lives their lessons they taught us we’ll carry with us forever, but that doesnt mean that we have to continue those toxic relationships. We also need to forgive ourselves for whatever happened...
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Debb
Only 10!
I learned that meditation can be as easy as 10 mindful breaths. Of course I knew that focusing on your breathing is the core of mindfulness, but I had never broken it down to something as simple as 10 breaths. I am going to use this with my high school students at the beginning of class.
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Rebecca
😇
This meditation is actually a lot harder than it looks, I always get near ten and lose count so start again. Although it is very calming and a good way to practise meditation as you can do it wherever and whenever😇
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Troial
10 mindful breaths
I learned that seated deep breathing can work away the stress like the way a stream works away the edges of the pebble leaving a beautiful stone behind
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Nicole
You Can Always Begin Again
I really like the idea of ten counted breaths to calm and focus.
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Alyssa
1/10/18
I love the simplicity of this exercise. It brings your mind back to the basics of breathing and it’s amazing what 10 deep breaths can do for the body and the mind. One of my favorites!
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Lily
Day 4
I know even though it’s just been day 4 I noticed a change in my anxiety and depression levels. I feel more calm and more positive and I feel more control in the situations I am currently undergoing within that moment. I know I am able to wake up now with out all these anxieties being the first things to wake me up as my alarm clock and it feels great not having to wake up to those fears of having the heaviness of anxiety in your chest and the sudden racing of anxious thoughts trapping you for that moment. I am in control and I will be in control. Side note: journaling has also helped me jot down those negative thoughts and emotions within the comfort of myself and no one else’s in a non judgement setting.
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Kathryn
Meditation #3
breathing allows your mind and body to relax and slow down to better process a situation
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Sara
Clouds
I like thinking of my thoughts as clouds that float by, something I would like to get in the habit of~
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Evan
Mindful Breaths
Any living thing breathes a countless amount of times in a life time, let alone a day. Giving attention to these breathes is a great way to bring in and release tension. I learned to let go of whatever is momentarily clouding my thoughts with each exhale I took.
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Em
Control my breathing
to focus on my breathing if i lose track to simply just start over
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Lexi
Before Bed
Counting breaths helps me fall asleep faster and calmer! Helps me release my mind of so many things, and concentrate in nothing other than sleeping and relaxing
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Joyce
Out in left field
Wow, I can’t believe how much my mind wanders just counting 10 breaths, but I keep gently guiding my mind back to the task at hand. Great suggestion to practice this while waiting in line- I’ll try that to strengthen my focus. Namaste
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Lauren
Moments
I learned that any moment can be one to focus on my breathing and reflecting on the situation. By counting ten breaths I can calm and relax myself
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Marcus
Mindful Breathing
Breathing slowly while counting your breaths can relax you drastically
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Katherine
10 mindful breaths
It calms you down for bed and, it clears your mind I do this every night and it makes me feel much better to go to bed. Good night💤😴
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Niamh
What I learnt
I learnt that in order to relax and become completely focused, you must carefully count your breaths, without letting your mind wander❤️
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Time
10 breathes
An inhale in which the mind is conscious, revitalizes the meaning of presence
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Erika
Sleep
I learned that I can’t sleep at night and I have school tomorrow
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Jon
Focus on breathing
I learned that by focusing on breathing, even counting the breath brings calm and focus.
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Emilie
Fokus
Jeg lærte at jeg må se på distraksjoner som bare en ting som skjedde og fortsette med den egentlige oppgaven.
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Susan
Distracted
I noticed how easily distracted I was. I know that. But I was truly aware of it in this meditation.
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Tara
Counting breaths brings
For the past two days I have been unable to focus. Counting Bratz is a powerful way to bring me back to center. I really enjoyed this medication
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Bella
Huh
I noticed that I made it to ten the first time, but the second I had to start over.
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Kyara
Day 2
It’s okay to start over. Not everything has to be great from the start. I’m okay with that.
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Kayleigh
Focus
I learned that focusing on just breathing is extremely hard. It’s hard to focus on just counting when there’s so many thought going through my head. I had to start over a lot, but now i feel relaxed and calm!
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Sophie
10 mindful breaths
i learned that sometimes,, stopping and taking a break can help you become less stressed and more aware of your surroundings.
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Alayah
10 mindful breaths
told i learned about RELAXING and working on my breathing techniques and really drowning out my thoughts
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Clare
10 breaths
This was really powerful and I can use it anywhere, Work, commuting, at home. Very useful
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Kellee
Wonderful Wednesday 3-21-18
Thank you Dea! I always thought it was funny when someone would say, “count to 10” well, after, practicing it myself and hearing this meditation it is important for ones being to just breathe in any situation chaotic or just peaceful and with each breath count to 10 and take those few seconds for a peace of mind. Have a nice day Everyone! 😀
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Keith
Counting
Wonderful mediation which when taken to it’s natural end allows one to take ten breaths of centering - or multiples thereof -without guidance throughout the day, no matter which direction one is headed.
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Kimette
Simple but Not Easy
Just 0 breaths without losing focus,how hard could that be? Really,really hard.But I noticed that I wasn’t getting angry with myself, but rather amused at my difficulty. No self judgement, just a gentle starting over. Correction without punishment is a big step for me in the right direction!
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Sheila
Awesome!
This was my best meditation yet. I will carry this one with me for a long time.
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Sydney
Easier
I found this practice easy because I have done many other just like it, and she's right it does get easier with more practice.
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Adrienne
10 Mindful Breaths
I have pain that is exacerbated when breathing deeply. I learned that accepting the pain as part of the breath rather than shunning it or running from it, allowed me to be present for each intake and release and to complete the exercise feeling better than when I started.
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Tammy
10 mindful breaths
Great way to handle stress. Like the idea to use it when waiting in line.
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Anita
I felt calm and focused, very mindful and attentive to my breathing and counting.
I learned it was very soothing to be so aware and focused on counting to 10 for my breathing. Maybe a little much but good to know it’s a resource.
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Walter J
Calming...
I can calm my brain and all it’s thoughts with enough breathes. Never made it to 10 before this but I did and felt very calm. I have such a full plate of responsibilities right now that all need done and this is the first time in awhile that I’ve been able to calmly feel it will all get done somehow, if I just keep breathing 10 more breathes. ❤️✌🏼
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Joyce
Ten
A great way to see a window into how my mind works and serves the rest of my being. It always wants to help, but I need to help it take a break once in a while. Namaste
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Jaylin
Inner beauty
I have problems with how I look like or how I feel. I would do self harm to myself because I didn’t have self acceptance. I still have a hard time believing that I am pretty and that I can accomplish great things, but this is my first time using this app, and it has helped me a little.
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Matthew
Breathe
Breathing is something we always do but don’t notice. Its nice to just stop and breathe and get away from stressors and life to just be alive.
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Linzi
Calming
I felt very calm and felt my body and brain connect and felt very grounded and relaxed my muscles. I breathed slow and deep
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Linda
10 Mindful Breaths
I learned that this is a meditation I’m going to have to practice over and over and over again! When Dea says it’s simple but not easy, she’s not kidding!! I hope she’s right that it gets easier with practice. I couldn’t get to 3 breaths before thoughts started bombarding my poor little brain! In truth, I probably never made it past one!!
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Marta
Always start over?
I never lost count, but sometimes in between the inhale and exhale a fleeting thought would go by. As long as I went back to breathing/counting right away I wasn’t starting over the count. Is that right?
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Tina
I felt calm and peaceful.
I learned that taking a moment to yourself to breathe and meditate gives peace and joy. Rest for the constant thoughts that occupy the mind.
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Tina
10 count breaths
I learned that it wasn’t easy but not too hard either. Just like everything you need to practice to get it right.
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Margaret
Just breathe
I learned that if you just take the time an do ten mindful breaths your day is a lot better
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Simon
Simple but effective
Discomfort is not being in the flow of your breath. Take some time to tune in to your breathing every once in a while.
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Jane
Fantastic
I loved this meditation. It was truly relaxing. However, there were some distracting background noises of someone bumping a microphone if that bothers you.
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Tammy
10 mindful breaths
It is always so surprising to me how hard it is to mindfully breathe 10 breaths. So easy you think. Then you try and realize how distracted you can become. You feel like a 2 year old with a small attention span.
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Jim
10 Mindful Breaths
Sometimes, I make it to that special place, and celebrate! : ) Other times, I do the 10 breaths, one mindful breath at a time. ... oooops.. there’s another thought.... back to one!
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Tyler
Calming
I was reminded how much of a difference just a few minutes - 10 breaths, can make to my overworked brain.
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Rebecca
10 Mindful Breathes
I felt the sunshine on the back of my neck. I noticed the air was fresh and the warm. I realised I could stop counting and learned instead how to close my eyes and breathe in and breath out and relax.
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Thea
I have strange, little tense positions I hold my body in, even when meditating.
I can draw my breath into those tiny, tense places and ease the anxiety I want to store for later.
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Tiffany
10 Breaths
Such a simple exercise that allowed me to focus on just my breathing. I was able to clear my head. I felt calm and at peace. When all the noise is gone and you can turn your brain off, the Universe has a way of showing you the way in which to go. You just have to surrender and let it in. #Light&Love #Faith
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Asta
I noticed that...
She repeats stuff quite a bit but overall it was good. She also has a nice calming voice which is nice.
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Susie
10 Mindfulness Breaths
Counting & imagery help me stay focused. I like the reminder that this counting technique might be useful throughout the day in different circumstances. Thank you for for your gentle, reassuring guidance.🙏🏻
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Evette
feeling
right after I feel relieved I feel like weight it off my shoulders
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Chloe
favorite
I really liked this one it waa calming and helped me focus it I felt light as a feather when it was over
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Brittani
Favorited
This is one of my favorites so far. The beauty of it is that it’s so simple and you can do it anywhere you’re starting to feel chaotic. Ahh.
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Alivia
10 Mindful Breaths
This was great, it helped me relax a lot, and it was very easy to set my focus to it too.
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Melissa
10 mindful brths...
honstly, this was the worst one yet after listening for 2 mnths. wasnt consistent. felt like I was wasting time and wanted it to be over.
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Cam
Day 9
Today was a bad day. Well, I have been stressed but can’t necessarily pinpoint why. I don’t feel like myself I feel off. I can’t relax. I will try to distract my mind. I will get better
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Avery
Breathe
I realized I take on to much throughout the day. And taking these ten mindful breathes will help me continue to enjoy what I do
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Tiffany
Concentration
Just as I get close to 10 breathes my mind wanders. I start counting over again. Wandering mind. Relaxed body. The elusive 10 escapes me round after round. Maybe someday I will have the focus to keep counting.
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Amy
Distracted
I learned that I need to focus more on my breathing and forget about the distractions for at least 10 breaths.
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Mikayla
Focus
I learned that I need to practice focusing on calmness & tuning out annoying noises that would threaten my inner peace
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Matthew
Slow and low...that is the tempo...
There were distractions in the room with me, yet I was able to keep on track with ten consecutive breaths as directed. I feel fairly good today...had a good day yesterday and was quite busy but productive today, setting myself up for a busy tomorrow. Looking forward to making some accomplishments happen tomorrow as I strive to rebuild an archive of my past creative work as a digital portfolio to help me win new work in the near future. Have several potential paid clients already set up!
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Jana
New start
I noticed myself feeling like myself again for the first time in months. It feels amazing. It’s taken work and determination and learning and adding this in to the end of my day feels so right. In particular to this meditation I really like that it taught something I can use whenever and whenever I want and I don’t need the video to do so.
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Brigitte
Breaths
I learned that noticing your lungs filling with air can be cathartic and helps release you from lingering/wandering thoughts
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Amparo
smiling
listening to my body smile brings peace to my mind, the ache in my hip and my knee lessens when they smile their gratitude to serve me, to carry me, to be with me always.
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Gracie
I felt...
Tired and relaxed. Like I could take a nap. Very peaceful and elevated.
LA
Lorie-Anne
suprising
It's so simple. Yet it can be so difficult and the fact that it works is kinda shocking to me. I'll use that trick, thank you
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Jill
I really need to rsmember this practice.
I feel exceptionally calm after this practice. What a gidt!
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Geneva
Simple doesn’t mean easy
I love that she made that statement. I am becoming accepting that my mind isn’t used to meditation and that it will get better each time I try, just like everything else I try to learn.
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Luna
Simple doesn’t mean easy
But that’s ourselves who are making things complicated. I want to prove myself that my mind is stronger than my body, and my will is stronger than my mind
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Barb
Breaths
I think I’ll try the 10 daily mindful breaths that turn into 15, then 20, etc. good for centering before work, refocusing, etc.
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Kimette
It took me a long time to count to 10!
I kept getting distracted and it took until well after the session ended for me to get to breaths!😃
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Jim
Counting to Ten
Very useful exercise and one I will revisit. Despite starting over several times I find that this practice calms me.
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Laura
Mindful breaths
It’s always a good reminder to take a moment to just breath. Sometimes that’s all we need.
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Jessica
where did the time go?
I didn't even realize the time had ended! Such a good practice, I got an extra few minutes of meditation in! Breathe in... ... breathe out. ahhhhhh. One
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emre
breath
ı learned that breathing is the most important thing that we do in our lives.
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Magnolia
I changed
My stance. Laid down, legs prompt up (aching lower back) & a warm blanket. I’ll do this for my other sessions today for sure. Made me feel warm and safe.
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Joyce
Breath
In the present, with, and because of the breath. Ready for a new day. Namaste
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sonya
Great
I felt relaxed. It allowed me to bring more oxygen in and get it to areas of my body where it was needed.
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Jose
10 mindful breaths
I enjoyed this exercise because it was good enough for the body and the nervous system.
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Rory
It's HARD
one thing I noticed is this is REALLY hard to do. like extremely. it's hard not to get sidetracked with things going on around. but then again I am a distractible multitasking sort of individual.
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Mannat
I loved this!
Of course it was going to be hard for me to commit to. When she said that “let thoughts past by like clouds,” that really clicked in for me and counting to 10 seemed easier than ever.
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Cherish
Mindful Breaths
Counting breaths is a great way to get focused for beginner and veteran meditators, alike. In this meditation, Dea has us count to 10 as we focus on our breath. If our attention spans away from our breath, we bring it back to our breath and begin to count again. Bringing our attention back over and over again strengthens our focus. Settling in, I became aware of my posture noticed I was slouching a tad. After adjusting to be upright, my shoulders back, my chest open, I became still. Following Dea’s lead, I began to count my breaths. When I first began counting, I was just going to count to ten and start over. Instead, I decided to challenge myself to see just how many mindful breaths I could get to before the 7 minutes were over. Counting my breaths, I noticed how stimulated I felt on my inhale and how calm and grounded I felt on my exhale. I was in such a focused flow of counting and feeling these awesome sensations my breaths were giving me that I didn’t even hear Dea’s voice any longer. Nearing the end of this meditation, I was at a count of 37. I stopped counting and realized just how much my focus has improved over this last year and a half. Thank you, Dea! Namaste 🙏🏻❤️☮️
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Marie
Counting breaths
Visualizing distracting thoughts as clouds floating by really helps
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Jessica
Favorite Techniqe
This technique is my favorite one, as it always calms and focuses me. Dea’s voice is gentle, yet vibrant, and adds to the soothing nature of the meditation. Occasionally, you can hear strikes against the microphone Dea uses, but it isn’t distracting.
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Laura
Breathing
Something so simple and be so challenging as is many things in life. What makes it complicated is our thoughts which impacts our actions and hence sometimes we get into situations which aren’t necessary in the first place. I know I’m guilty of that. With family, my spouse, friends, etc. I like the analogy of the clouds. Just look at them pass by.
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Laura
10 mindful breaths
I felt that the life coach in this practice was right , when she said,” this is a simple practice, but it is not easy. “ In terms of instructions I have been given during meditation practices, take 10 deep breaths is a relatively simple one to follow. However, the challenging parts of this practice are breathing mindfully, maintaining focus, and not becoming self-critical if you have to start over.