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10 Minute Meditation for Allergic Asthma

Relax and inhale freely with this 10-minute guided meditation for allergic asthma.

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Transcript

00:00
[WATER FLOWING] NARRATOR: Welcome to our 10-minute meditation
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for allergic asthma. This session is perfect for beginners, but suitable for all levels of experience.
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This guided experience will take approximately 10 minutes to complete. Those 10 minutes will provide an opportunity
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to relax, feel less stressed, and focus on your breathing. Don't worry about doing everything correctly.
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With meditation, there are no scores, there are no grades. There is no such thing as perfection.
00:39
With that in mind, let's get started. If you haven't already, find a quiet place
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where you won't be interrupted or distracted and assume a comfortable seated position.
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This may be a favorite chair or your couch or your bed. It may be the floor, sitting on a cushion, pillow, or blanket.
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Once you're seated, relax your muscles, but maintain good posture. You should find a position that does not
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feel strenuous to maintain. You can close your eyes. You can also follow along with the imagery on the screen.
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Ready? Let's begin by focusing on the breath. We will breathe in through the nose and out through the mouth.
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Start by inhaling for a count of three. One, two, three.
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Now exhale through your mouth. One, two, three.
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And keep exhaling, if you can. As we move through these exercises,
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try to exhale for longer than you inhaled, fully emptying the lungs and airways.
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But also remember to go easy. If you have trouble breathing at any point,
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if you begin to cough or wheeze or just feel you need a break, go back to breathing the way you normally do.
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Again, inhale. Breathe in through your nose. One, two, three.
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And now breathe out through your mouth. One, two, three.
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Pay attention to how your lungs fill with air. Again, inhale through your nose.
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One, two, three. And exhale through your mouth.
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One, two, three. And continue exhaling until your airways are empty.
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If you feel good, continue to breathe like this at your own pace. If you feel you need a break, take a moment
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and just breathe the way you normally do. There is no right or wrong, only what your body
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requires in this moment. Inhale. One, two, three.
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Exhale. One, two, three. And keep exhaling.
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Continue at your own pace.
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Remain focused on your breath. Picture the air moving into your lungs. Picture how each breath is bringing fresh oxygen
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into your body. Use this image as a starting point. As you focus your attention on what's
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happening inside your body, imagine oxygen moving through your chest,
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through your back, your neck, through your limbs, as you scan for any signs of tension,
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any signs of discomfort. As you exhale, try to imagine tension and discomfort
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leaving the body as you let your body settle into a more relaxed position.
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Inhale in through your nose. One, two, three.
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Exhale through your mouth. One, two. And keep going if you can, emptying your lungs
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and airways, pushing out the tension and discomfort-- and again, at your own pace.
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It's normal for your mind to wander. When you notice your thoughts have drifted, bring your attention back to your breath,
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back to the image of oxygen moving throughout your body. Remember, this isn't about perfection.
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This is about taking a small amount of time for yourself, time to check in with your mind and body and breath.
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Inhale through your nose. One, two, three.
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And exhale through your mouth. One, two. And pushing all that breath out of your lungs,
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feeling tension and discomfort, ease. Inhale in through your nose.
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One, two, three. Exhale through your mouth.
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One, two. And keep going if you can, emptying your lungs
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and airways, pushing out the tension and discomfort-- and again, at your own pace.
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It's easy to forget that these feelings of tension and discomfort are often connected to stress.
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Inhale through your nose. One, two, three.
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And exhale through your mouth. One, two, three.
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So often, we get caught up with the emotional experience of stress, the way that stress affects the way we feel
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and the way we think. We overlook the way that stress affects our bodies. Stress can feel like we are carrying a literal weight
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on our back. It can affect our posture. It can cause pain and tension in our muscles.
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It can increase our blood pressure and make our hearts work harder than they should be working.
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It can affect the way we breathe. Carrying this weight can leave us feeling tired and worn out
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at the end of the day. And so often, this relationship becomes cyclical.
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Stress causes us discomfort, and discomfort causes us further stress. This is why it's so important to take time
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like this for yourself. Breathe in through your nose. One, two, three.
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And out through your mouth-- one, two-- and exhaling until your lungs are empty.
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Once more, inhale. One, two, three.
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Exhale. One, two, three, emptying the airways, feeling tension ease,
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feeling stress leave the body as you let your breathing return to its normal, natural rhythm, and also
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letting your thoughts return to their natural rhythm as well, easing your attention away from your breath and your body.
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If you've had your eyes closed, you can open them now. Take a moment to pay attention to how you feel.
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Do you feel any different than you did at the start of the session? Hopefully, you feel more relaxed and less tense
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and a little bit more in touch with how you breathe and how you feel. But don't worry if you don't really notice a difference
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or don't notice a difference right away. Meditation is a different experience for everyone.
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And it can take some time to notice a difference in how you feel. With that in mind, we hope you'll
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consider coming back and trying this again. [WATER FLOWING]

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