 What is up everybody. This is Chris from the Reward Soul where we talk about the problem but focus on the solution and if you're new to my channel, my channel is all about mental health. So if you're someone like me who struggles with your mental health and wants to try and improve it, make sure you subscribe and ring that notification bell. And yeah, I just want to make this super simple video. I had a comment the other day when I was talking about mindfulness, meditation and video and someone was like, Hey, are you going to do one? So here we go. Mindfulness has helped me a lot with my anxiety, my depression, anger issues, cravings. It's helped me lose weight, all sorts of stuff. So I really try to promote it. I first got into mindfulness when my anxiety medications weren't helping my anxiety as much as I wanted them to. And it's been a life changer. So I'm going to link a video up in the info card. It answers some of the common misconceptions about mindfulness. But anyways, super simple meditation. I do this, I try to do it every single morning. Very easy. I'm going to walk you through it. We cover a few different bases with this. The first one, it's a little breathing exercise to trigger the parasympathetic nervous system. What that does is it helps slow down the heart rate, which calms you down by stimulating the vagus nerve. Then we're going to get into a breathing exercise that helps train your attention a little bit. And then we're going to finish up with a body scan. All right. So a lot of this has to do with training your attention. And one of the reasons this helps is because a lot of times we have these thoughts that run away, right? And when we practice mindfulness throughout our day, we start catching these thoughts before they spiral into something that kind of freaks us out. All right. So if you want to pause it real quick, find a seat or lay down, sit down, whatever you want. I'm not one of those people who's like super strict about how you sit during a mindfulness practice. I just do it in my chair, put my hands on my legs, try to keep my back upright. But I know people who like to do it laying down, sitting on their couch, wherever it is, like, whatever works for you, baby. All right. So just get in whatever position works for you and just gently close your eyes and just focus on your breath. And we're going to start out by inhaling through our nose for a count of six, then exhaling for a count of eight. And we'll do this a few times. Just continue breathing and just let your breath just flow by itself. And we're going to count our breaths up to 10. So every inhale into an exhale is one and just go up to 10. And if your mind starts to wander, just gently bring your attention back to your breath. It might help to focus your attention where you feel your breath the strongest, which may be the airflow through your mouth or nose or just pay attention to how your stomach or chest rises and falls. All right. And now just bring your awareness to your entire body. Just notice how your body feels right now. Now bring your attention down to your feet. Just notice what it feels like with your feet touching the ground. And try to see if you can bring your attention to each one of your toes. Just notice how that feels. You might notice some tingling or some air blowing across your feet. Just focus your attention on your feet and your toes. And now bring that awareness up to your calves. And notice how those feel. And we'll continue to move up to our thighs. And now notice your pelvis. And maybe you're sitting on a chair. And notice how that feels. Gently bring your attention up to your stomach. And notice how it moves with your breath. Now your lungs expand and contract with each breath. Bring your attention up to your shoulders. And notice how they feel. Do they feel relaxed or tense? Start moving your attention from the top of your back down and across your entire back all the way down your spine. Back towards your pelvis. Gently bring your focus back up your back to your shoulders. And now bring your awareness towards your arms. Down your biceps. And forearms. And now rest your attention on your hands. And notice how each of your fingers feel. And back up to your palms. And gently bring your focus up back through your arms to your shoulders. Now we'll bring our attention to our neck and up to our face. Now bring your attention to your mouth. Notice how the inside of your mouth feels. See if you can bring your awareness to your teeth and your tongue resting inside of your mouth. Back out to your lips. Notice how your cheeks feel. And see if you can bring your awareness to your ears. Back to your face. To your eyes. Up to your forehead. All the way up to the top of your scalp. Now see if you can notice just how your hair feels. Attach to the top of your head. And now bring your attention back to your whole body. And see how it feels in this moment. Does it feel calm and relaxed? Detent? Just try to notice what your body feels like right now. Take a few more breaths. Now gently wiggle your fingers and your toes. Take one last inhale and gently open your eyes with the exhale. How did that feel? Right? Pretty good. Like I said, I try to do this every single morning. It's a very simple, easy meditation if you want. Save this video. Come back to it. Do your thing. If you like this, I can do some more guided meditation, some other ones you know that I like to do. But this is kind of my go-to in the morning. It's very simple, very easy. There are a lot of different mindfulness apps, but you know, sometimes I just do it myself. But my recommendation, if you notice that your mind is wandering a lot, like continue to do guided meditations like this one. Sometimes that voice popping in, it reminds me like, oh yeah, I'm meditating right now. All right. Anyways, hope you enjoyed this video. If you like this video, please give it a thumbs up. If you're new, make sure you subscribe and ring that notification bell. Huge thanks to everybody supporting the channel over on Patreon, as well as everybody who buys my mental health books at therewiresoul.com and everyone who gets merged from the merch store. All right. Thanks again for watching. I'll see you next time.