1.4 Meditation Challenge (Unguided Meditation)

Count 12 breaths for a nice 2-minute check-in. Or count 36 breaths, inhaling and exhaling through the nostrils, for a solid 5-minute practice. Or try counting 108 breaths to build focus and integrity during a nice 15-minute meditation. If you lose count or your mind wanders, that's okay. Just stick with it and eventually, meditation will become like second nature.

Transcript

Welcome back. It's pretty evident that theta brainwaves are much deeper than alpha and beta. And so thank you for practicing meditation with me. I think you're finally ready for the real deal, Unguided meditation. We're going to count our breaths, Inhaling through the nose, And exhaling through the nose. Count your breaths at your own pace and your own rhythm. Let's start with 12. So come on back, Gently opening your eyes. I invite you to look through these eyes as often as possible. And if you lost count, That's okay. And if your mind wandered, That's okay too, Because meditation is one of the ways that we build integrity and trust, And that begins within. So if you lose count, Just start over from one. Because if you have trouble being honest with what number you're on, Then imagine how that might show up in the world. So my challenge to you is to go and meditate. 12 breaths is a good check in. 36 breaths is about five minutes. And 108 breaths is a good 15 to 20 minute practice.