10-Minute Guided Meditation for Beginners with a Buddhist Monk - Part 1

In 2020, Master Niels practiced as a Buddhist monk in Thailand for one whole year. During his stay in the temple, he recorded several videos to help and guide you through your practice.
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Practicing the First 3 Breathing Techniques
Master Niels explains how to apply and guides you through practicing the first three basic mindfulness breathing techniques: B3, B2, and B1.
Focus on your breath touching the inside of your nostrils during your inhalation and exhalation.
B3 - Breathe normally
B2 - Breathe in and out deeply
B1 - Breathe fast, short, and shallow
This 10-minute guided session is especially for those who are just starting to practice mindfulness but is also great to practice with if you already have more experience.
00:00 - Introduction
00:44 - Close your eyes and start your mindfulness practice
01:17 - Feel the physical sensation of your breath inside your nostrils
01:40 - Practice B3
02:40 - Use and practice B2 and B1
03:23 - Go back to B3
04:17 - Bring your attention back to your breathing
05:10 - Acceptance
07:42 - Dealing with your thoughts
09:42 - Stay at your Homebase
10:13 - Use B2
11:03 - End of practice
Make sure to watch the other videos in this series of Mindfulness for Beginners as well!
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Did you enjoy this session? Then, please give this video a like, subscribe to Master Niels' KZbin channel, and don't forget to turn on notifications so you won't miss any of Master Niels' future videos.
You can also share in the comments how you experienced this session and how your practice is going!
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If you aren't already familiar with the first three basic mindfulness breathing techniques, please check out the following video on Master Niels' channel:
• A BUDDHIST monk teache...
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Are you ready to learn more?
The Inner Mind Institute is offering donation-based Pre-MRP online introductory courses. These courses are great if you are new to mindfulness but are also highly valuable if you are already an advanced practitioner.
If you want to continue learning right away, you can also practice on-demand on the online platform of the Inner Mind Institute: lessons.innermindinstitute.org/
#mindfulness #meditation #meditationforbeginners #mindfulnesscourse
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Subscribe to Master Niels' KZbin channel / @mindfulnessmaster
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Follow Master Niels and the Inner Mind Institute
Website: innermindinstitute.org/
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[@michellel102]

I love the whole concept of acceptance and being present-It's a discipline that I am beginning at age 42.

[@itztwistrl]

You're not alone 39 here and in the same boat. At least we're discovering it now rather than never! :)

[@makeamericagreatagain3198]

Same 39 here as well

[@sherinkishore9469]

I was 19 when I started now I am 26 still improving and learning

[@Puffinghampalace]

41

[@sweigman6508]

52 today

[@Syllabizero]

Since the start of 2024, I never experienced this kind of peace until today because of meditating by watching this video. There are many pressures of life, but I have found peace in Buddhism. Thank you Master Niels! For those who are struggling in life, remember the Buddhist concept of impermanence. May you attain the highest good in this life!

[@Zeakthecat]

idk why but meditation helps my autistic brain calm down, its quite relaxing. 10 years ago i wouldn't have thought bout meditation, but now at age 29, where my life is currently in chaos, meditation is helping me. i plan on doing it daily now. thanks for this.

[@zsomborszklenar2284]

Same. It helped with my suicidal thoughts.

[@yourmindyourworld1100]

Im happy to see so many people experiencing the impact of meditation. I feel that it is a very powerful technique, it changes the brain in meaningful ways if it is done regularly

[@MustAfaalik]

Thus it is said that the purpose of meditation is not to gain but to let go - Ajahn Brahm. BTW, a meditation Monk said "Only by ignoring the reward will you be truly rewarded". That applies not only in meditation but in giving. May you be well & happy. 🙏

[@almadeliart]

Thank you 🙏🏿

[@reikicatz8679]

Im very grateful for this guidance 💚at 59yrs old i need to calm my monkey mind and this practice is helping me so much thank you🥰

[@hurensohn7605]

I just had to laugh after the session. I felt so relieved and happy its such a strange but great feeling in my head, shoulders and back. thank you for this! ❤️

[@user-dw4gc2bb7g]

I have had a ringing in my ears for decades and it just stopped during this meditation, amazing❤❤❤powerful 🙌

[@ginahamlyn2569]

I appreciated learning the practice of B1,2 and 3. I have not heard of that before. Thank you.

[@shirleysim4223]

Thank you Master Niels 🙏

[@Sarah.J.S75]

With gratitude Master Niels 🙏🏻🌺

[@fishyfun221]

Thanks again 🙏❤️

[@elzbietachojnowska5626]

Thank you!!! 🌺

[@niamhmccreevy6337]

just finished this and was immediately brought to tears, i have never felt so at peace. thank you 💗

[@MisterTourmalet]

Thank you for this meditation.

[@Sarah.J.S75]

Yes accepting extraneous sounds, helping with the mindfulness thank you so much for this 🙏🏻🌺

[@joeysnowynoey]

Having ADHD this was fantastic. I’m definitely going to start practicing this because my mind is always at 11 and doing this made me feel calm in a way I usually only do when I drink or vape. Lol

[@countrypumpkin23]

Thank you for this lesson! I made it mindfully the whole 10 min. Wow

[@billjacobson5997]

Thank you Master Niels for sharing this very helpful Meditation for beginners. I am most grateful for your kindness.

[@VeronicaRachelle1]

Great meditation, thank you so much for sharing this 🤍

[@Sarah.J.S75]

Oh great I re -set it now have screen access ❤️

[@peterhardy5011]

such beautiful sounds in the wildlife, that alone helps me switch off from the modern world , add in the breathing techniques and wow such an amazing feeling :-)

[@Sunshine-cg6um]

Love this❤thank you very much. I feel so light and grounded at the same time. I am in my 50’s and am very grateful for finding you.

[@billbollins]

Thank you Master Niels, This alleviates my depression and anxiety for a while.

[@shibajeemukherjee6451]

Thank you so much... love 💕 from india

[@aaronstn223]

Just one word... Peaceful

[@MustAfaalik]

May humanity be like Master Niels and those like him. Sadhu, sadhu, sadhu! 🙏

[@sunnymufc66]

Thank you

[@elliothudsonhudsonhomesott2694]

Thank-you, Bhante for supporting us and giving such clear instructions. I often get ‘lost’ during meditation, so your close guidance & encouragement is helpful and much appreciated 🙏🏻

[@user-sp2th3dy7]

Thank you thank you so much 🙏

[@amanameta3918]

Meditation improve my concentration and keep my mind calm thankyou master

[@GrassG808]

🙏 thank you

[@srinivashmadalebouddh7580]

Vandamiy Bhante jee Lucknow, uttar pradesh, India 🇮🇳 Buddhism ☸.

[@postforamar]

thank you sir

[@jom.a.md.s.h.2206]

Namo Buddhaya, 🙏🙏🙏

[@keis9247]

Upon opening my eyes, a surreal feeling came over me. A feeling from within that radiated through my body. A feeling of calm, tranquility, peace that I found in myself. A feeling of peacefulness, brought about by the meditation that carried on, spreading through every part of my body, filling my mind and body with contentment. Thank you for this video Master Niels

[@utkarshs9857]

Nice practice ❤

[@spiritualkiddo]

Thank you 🤍

[@layanalranatunga8148]

Sadhu Sadhu Sadhu Namo buddhaya.

[@Dehemideepaya4384]

Namo buddhaya 🙏🙏☸️🙏🙏

[@jittimilk]

Thank you Master Niels. I've been searching KZbin for guided meditation. I found that your vdo is the most simple yet full of important detail for guided meditation. Also, the way Master Niels teach us very simple to follow step by step. So grateful and thankful.

[@mindfulnessmaster]

Thank you for your support and kind words. I'm happy to hear my videos are helping you with your meditation practice 🙏🏼

[@existinginaspace8347]

I gave it a try. It's so very difficult to breath for me though they I feel out of sync many times. It was still nice to try though.

[@Sarah.J.S75]

This is beautiful Instruction, thank you. Quite distracting bird calls in the background and a blank screen, maybe that’s intentional, still will pursue this quiet measured instruction, thank you very grateful 🙏🏻❤️🌺

[@innermindinstitute]

Well done! Everytime you hear the sound of the bird, you can use it as a reminder of your breath. Same as with the gong. Hopefully this will strengthen your practice. Good luck 🙏 Master Niels

[@ccblakeney888]

It was so calming!!

[@dhesetty7481]

🙏💐

[@kavyalakshmi5300]

I am. Always tensed. I want to lead a peaceful. And happy life. I keeps doing meditation but nothing changed

[@krattior7900]

dont expect change and just keep doing it

[@dimfuturefilms9070]

This made me realize how much i cannot just sit still, i have alot of work to do.

[@kabratanisha568]

Please help and guide me so when we sit in meditation we should continue till part 1 or do till part 4 ?

[@TBWTBH333]

Any advice if your knees hurt? This is the most challenging part for me is to sit comfortable because my knees are sensitive. Can I do this meditation with my legs straight out but still keeping good posture and everything?

[@aditikalyanideshpande]

Currently no feeling.. Need practice. Thanks

[@ChadKingOfficial]

It's hard to explain but I feel something different.

[@ChadKingOfficial]

My vision also lost color? Everything seemed more white and with less color. My mind was more quiet and I felt almost like I was in third person. It seemed like a video game. Is the the effect that it causes? My vision is now like it was normally.

[@gautam-h8s]

I'm able to concentrate in the morning, but when I try to meditate in mid day or at night I'm unable to focus.

[@natashadominic6639]

How do I get my legs not to feel numb and I can't sit straight for whole 10 mins.. am a beginner plz help me more

[@R4D1ANT_]

a numbing sensation in your legs is very normal when meditating, do not fight it or be frustrated with it but accept it or even use it as a focal point when meditating, that numb feeling should happen less as you meditate more

[@4JeanT]

My back hurts a little, does that get better? the posture I mean

[@pure_awareness]

What is b1 b2 and b3 ? Thank you

[@mindfulnessmaster]

B1, B2, and B3 are the first three basic mindfulness breathing techniques where you inhale and exhale through your nose and focus on the sensation of the air touching the insides of your nostrils. B3 = natural breathing B2 = breathing in and out slowly and deeply B1 = breathing in and out fast, short, and shallow You can find a few dedicated videos explaining the B-techniques on my channel, so I invite you to watch those to practice and get a deeper understanding of the "B's."

[@Tonevdp]

Hi Niels , do you have to inhale with the nose and exhale with your mouth? That is the way I do it now but I’m just do it for a week now. So I’m just learning. Thanks

[@mindfulnessmaster]

Breathe in and out through your nose, so that you can focus on the sensation of your breath touching the inside of your nostrils. You can find more information on this in the description or watch my other video: kzbin.info/www/bejne/i6Kan3WgZpygl6M

[@cameronyu2413]

I did this meditation sitting on a chair in front of my computer desk. Is it okay to sit in a chair or do I need to sit on a pillow with legs crossed?

[@mindfulnessmaster]

You can absolutely do the meditation while sitting in a chair. However, if you can, I recommend sitting cross-legged or in a half-lotus position, as it increases your concentration.

[@ih8gaming206]

No expert here but it should be okay. I've done this sitting as Master Niels does but also sitting in a chair, including just now. I did the meditation sitting in a lawn chair in my yard in the sun a few days ago, nearly fell asleep and started to fall out of the chair. My point is it should be ok. Just be safe and mindful of your surroundings.

[@arjay2002ph]

i feel that theres something in my forehead building up

[@sanjayram7464]

I breathe deeply i get gastric

[@mariyadraesner]

This was very helpful yet very difficult i only managed to stay focused for 8 miknutes 😢this was my first time trying it though so i guess i could have been worse

[@JavierReyes-vp6ih]

No job,no girl,no guy,no dope and one hand answers.

[@rachr6595]

I'm not sure what just happened….i have tried a few beginners guide to meditatation over the past couple of weeks & I don't feel it has worked for me….listening to this one 🙏 I feel something has changed within me…..whilst listening I got very emotional, tears strolling n feeling errrr I actually don't know…..my heart feels bigger & I just don't know why my tears was rolling out my eyes 😂. I have no explanation…..can anyone elaborate? ❤️ 🙏✌️🤍

[@rachr6595]

Also my mind whilst listening said “you r affirmation” “you are” you just are✨🫶🏼

[@canvasideas]

Thank you

[@joeysnowynoey]

Having ADHD this was fantastic. I’m definitely going to start practicing this because my mind is always at 11 and doing this made me feel calm in a way I usually only do when I drink or vape. Lol

[@TheFoundationism]

Thank you

[@solindasol]

Thank you