Elevate Your Mind and Find Inner Calm with Nathan Williams | 6-Minute Guided Meditation

for free customizable daily meditations from the best personal growth teachers in the world create your free mind valy account today at mind valley.com your meditation starts in 5 4 3 2 1 hello and welcome to this guided meditation session in this session we are going to be doing a breathing technique that will help us stay in control of anger stress anxious feelings that occur during the day this technique is a technique that you can incorporate in your everyday life it only takes a minute to do so once you've learned this hopefully this will be an incredible way of you feeling grounded and to allow for mental Clarity in moments of high pressure so first of all I want you to get comfortable in the position that you're in Cross your legs or even fold your legs out in front of you just do what you can to get comfortable right [Music] now once you're comfortable I want you to focus on your breathing just notice your natural [Music] breath pay attention to it as much as you can the idea of focusing on our breathing is to help us stay present and this takes us away from the mind the mind is the place where those feelings reside so once we remove ourselves from it it and we focus on one particular thing we end up reducing those negative feelings so just keep focusing on your breathing okay now we're going to be doing the 478 technique where we're going to be breathing in for 4 seconds holding at the top for 7 seconds and breathing out for 8 seconds I'll guide you through the first two and then you can do three more by yourself if you begin to feel a little bit dizzy then just return to your natural breathing because sometimes this can make you feel a little dizzy this breathing technique will help you reset your nervous system so you become less reactive and more in control of the way you respond to certain situations so breathe in through your nose 1 2 3 4 hold at the top 1 2 3 4 5 6 7 breathe out 1 2 3 4 5 6 7 eight breathe in 1 2 3 4 hold at the top 1 2 3 4 5 6 7 breathe out 1 2 3 4 5 6 7 8 breathe in 1 2 3 4 hold at the top one 2 3 4 5 6 7 breathe out 1 2 3 4 5 6 7 8 [Music] continue [Music] okay so hopefully now you feel a little bit more removed from that overthinking process and more aware of your surroundings and your body and your environment this is the technique you need to incorporate into your everyday life during High Press situations because if you do so you'll notice an incredible difference in the way that you respond I hope this works well for you and I hope you have an amazing day thank you for listening we hope you enjoyed your meditation for free daily meditations hypnotherapy sessions and Altered States training to help you improve Sleep Quality reduce stress and anxiety improve focus increase self-confidence or dive deeper into spirituality download the Mind Valley app you can't put a price on better mental health so we didn't enjoy free medit ation every day simply download the Mind Valley app to get [Music] started