9-Minute Meditation for HIV

According to research by the University of California at Los Angeles, meditation can help reduce stress for people living with HIV and may even help slow the progression of the condition.

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Transcript

00:00
PRESENTER: Welcome to this beginner session on meditation
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for HIV. As you already know, going through HIV can be stressful.
00:15
According to research from the University of California at Los Angeles, meditation can help to reduce stress
00:22
in people living with HIV and may even help slow the progression of the condition when used alongside medications.
00:32
Meditation is also a wonderful, relaxing way for you to take just 5 to 10 minutes a day for yourself to unwind.
00:41
Let's get started. First, take a comfortable seat. You can sit in a chair or lie down, perhaps in your bed
00:49
or on your couch. Rest your hands in your lap or by your sides. You can simply follow along by watching the beautiful video
00:58
on the screen, or you can gently close your eyes. I will guide you through this experience.
01:05
The goal is not to be perfect, as there is no such thing in meditation. The goal is simply to try.
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So let's begin by focusing on your breath. Breathe in through your nose for a count of three.
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1, 2, 3. Breathe out through your mouth just this once
01:27
and let it all out. Breathe in through your nose. 1, 2, 3.
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And out through your nose, 1, 2, three. In, 1, 2, 3.
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Out, 1, 2, 3. Keep breathing.
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Try to imagine lying on a beach, in a hammock, a comfortable beach chair, or right on the warm sand.
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The sun is high in the sky, and it bathes you in light and warmth. There is a cool, pleasant breeze blowing.
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You can hear the sound of birds chirping in the distance, the rustling of the palm trees in the wind.
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You can hear the waves gently lapping against the shore. The waves roll in and out, just like your breath.
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Breathe in through your nose-- 1, 2, 3-- and out through your nose--
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1, 2, 3. In, 1, 2, 3.
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Out, 1, 2, 3. Keep breathing.
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When thoughts come to you, try to let them go by noticing them and letting them float away
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on your exhale. Focus on your exhale as the waves gently roll back into the sea.
03:12
And think of the in-breath as a new wave gently rolling onto the sand.
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If thoughts come to you, like your to-do list or about your HIV treatment, release them
03:25
with the outgoing waves. Send them out to sea. Having thoughts come and go is normal.
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It doesn't mean you are doing anything wrong. Thoughts will come and go, just like the waves.
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Breathe in. 1, 2, 3. Out, 1, 2, 3.
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Continue to focus on your breath. As you breathe in, envision the warm salt air
03:59
gently flowing in through your nose and into your lungs and nourishing every part of you.
04:07
Breathe out. 1, 2, 3.
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Breathe in, and let the warm air travel through your nose and into your head.
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Imagine it nourishing your brain. Breathe out. Breathe in.
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And again, imagine that warm air nourishing your body. Breathe out.
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Breathe in. 1, 2, 3.
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Breathe out and relax your forehead. Continue breathing. And now relax your eyebrows, your nose, and your mouth.
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Try to relax your neck, now your shoulders. We often carry stress in our neck and shoulders.
05:04
Breathe in, and allow that salt air to nourish your neck and shoulders and carry away your stress.
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Breathe in through your nose. 1, 2, 3. Out through your nose, 1, 2, 3.
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In, 1, 2, 3. Out, 1, 2, 3.
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Focus on the breath. Continue to feel the warmth from the sun and the gentle breeze.
05:44
Focus on the breath and the waves rolling into the shore and out to sea.
05:52
Breathe in through your nose. 1, 2, 3.
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Out through your nose, 1, 2, 3.
06:04
In, 1, 2, 3. Out, 1, 2, 3.
06:16
Keep breathing. Imagine that salt air healing your body,
06:22
nourishing you, and begin to gently smile by raising the corner of your lips.
06:29
Breathe in through your nose. 1, 2, 3.
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Out through your nose, 1, 2, 3. In, 1, 2, 3.
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Out, 1, 2, 3. Take in one long breath and count to five.
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1, 2, 3, 4, 5.
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And let it out through your mouth. Breathe in through your nose and out through your nose.
07:11
Do this several more times at your own pace.
08:18
Breathe in, and congratulate yourself for showing up today, for trying something new,
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and for taking time for yourself to help alleviate everyday stressors and the stress that
08:30
comes from living with HIV. Now slowly begin moving your hands and feet.
08:37
And when you are ready, gently open your eyes. I hope you will join me again for this relaxing practice.

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