Looking to meditate more but unsure where to start? Here are our five current favorite YouTube meditations.
- 4-7-8 breathing
We love teaching clients the 4-7-8 breathing technique. This simple, yet powerful, breathing pattern involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. This style of breathing activates the parasympathetic nervous system which calms the body, slows the heart rate, and shifts us out of fight-or-flight mode. It is also great to activate the parasympathetic nervous system to help with digestion.
- Self-compassion meditation with Kristin Neff
Kristin Neff, a pioneer of self-compassion research, leads this meditation. Self-compassion is a powerful practice that nurtures kindness towards oneself and helps to reduce shame, guilt, and negative self-talk. Self-compassion practices help build emotional resiliency. We love self-compassion practices, such as this, for navigating some of the shame, guilt, and negative self-talk that can accompany food and eating.
- Body scan and mindfulness with Tara Brach
This meditation, led by Tara Brach, is all about quieting the mind and resting in the present moment. This meditation is great when you want to slow down and connect to the present. The practice starts with a body scan, which allows you to bring awareness to the physical sensations in the body and let go of tension.
- Ujjayi pranayama
Ujjayi breathing, or “victorious breath” is a powerful yoga breathing technique. Through this practice, you create a soothing, ocean wave-like sound which helps to calm the mind and center the focus. It’s a helpful way to calm that mind without the focus being so much on the bodily sensations, which can at times be overwhelming.
Check out Laura teaching Ujjayi pranayama here: https://www.youtube.com/watch?v=K8ISIisNklE
- Rainbow breathing for kiddos (and adults too!)
Using the visual of a rainbow, this breathing exercise is awesome for kiddos and even adults too!
The breath is matched to the “painting of the rainbow,” providing a nice visual for the breathing exercise. This exercise is perfect for people who like a visual aid to help them focus on the breath.
Other meditations we love: Insight timer offers great meditations on their website and app also. They even have meditation courses and playlists to help you progress in your meditation journey.
What are your favorites? Let us know what other meditations we should add to this list!
