How to Meditate (properly) for Beginners. 

The greatest lie your brain will tell you is that you "don't have time". The secret it to recognise this 'excuse' as a lie, and use it as a trigger instead to go and do your practise. After a few days and weeks it will get easier and easier and you'll gain improvements for years to come. To help make Meditation a habit, we built a Visualization App that includes Meditation Audios. Download it here - 'Manifestie' manifestie.app.link/soll. - Once you've installed it, navigate to the 'Meditate' section. - Practise the 'Mindspo Method 22min' Audio each morning (this is what i've done consistently for 10+ years with great results) Make this audio your mental health exercise routine. 22 Minutes in the morning, and twice a day if you're sick, going through turmoil, or just feel like pushing it. You'll highly likely experience - Less Anxiety, less stress, better sleep, more focus, better memory, improved mood, lower blood pressure, increased intuition + more. Install the app, give it some consistent effort and i'd love to hear about your journey below this comment, especially once you're past the 30 Day mark. Leave some positive breadcrumbs for other viewers who are yet to start their meditation journey. And a last word of advice, drop the attachment to a 'perfect' streak. If you fall of the horse, just get back on. The only moment is now, and you can close your eyes and calm down anytime, anywhere. Much love! Soll @chrissoll on insta

I am suffering from massive amounts of grief. My husband passed away almost a year ago now. No peace. I tried this for the first time today. Almost immediately tears just poured out, barely controllable. But after a few minutes the tears went and some peaceful feelings began to come through. I think this might help me❤️

Meditation starts at 23:10 for those who would like to skip the preamble because he sums it up right as meditation begins.

I struggled physically. I was flooded by memories of past trauma. My reaction was so extreme, I threw up a couple of times. I managed to regain control and finished the entire fifteen minutes. I feel relieved and with renewed energy. Wow.

I was in the darkest place riddled with anxiety when I found your video. I was reaching hopelessly out to try and find anything that could help. I felt I would lose my mind that night. Then I stumbled across this. That was something like 5 days ago. Since then I use this and some of your other meditations daily. No joke, my life feels transformed. My anxiety is almost completely gone, it's a miracle. I will never be able to repay you for this except to say THANK YOU. I believe you may have saved my life. God bless.

I put myself on a 90-day meditation challenge. Today is number 39. I'm exploring different meditation techniques that I vibe with. This really gave me a peaceful, easy feeling. Grateful I found you. Thank you

Did this.. beginning I was a 7/10 for stress.. after the end, 3/10. Happy with result. This opens room for proper manifestation. Hope you all achieve same or better results. Namaste 🙏

Really most effective way to relax and meditate. I have been meditating for 4 years and this is the fastest way to get into the mode of cleansing your mind of chatter.

I am suffering a long term anxiety/depression which has slowly brought me to my knees over the last nine months. I have resisted medication and therapy thinking I could devise my own solutions. I realise now that my attempts to distract myself from the issues are futile and have only slowed the progress. This meditation practice has given me a new direction and new hope. Thank you.

Holy cow that was amazing. You were right, this feels like 2 minutes I was zapped and shocked when it was finished I thought we were still just starting. I immediately cried after that was amazing. I’ve never been successful meditating before but playing the sound in my head and coming back to it was incredible. Thank you from the bottom of my heart!

Sending high frequency, healing energy to all of you amazing human beings 🙏🏻✨Do not give up, you've got this!! I forgot where I heard this phrase- "If you're going through hell, why are you stopping?" KEEP PUSHING THROUGH IT! 💪🏻🦋

I've been meditating regularly for a month and have noticed the benefits. I'm not bothered by things that used to bother me. My anxiety has drastically decreased. I'm not obsessed over things that I want. In fact, I'm feeling so much more content over what I have already. I had been doing it cross-legged because I thought you had to do it that way, but then I focus on how uncomfortable I am and my feet go numb. Thank you for letting us know that we can sit anyway we need to be comfortable. This is really going to improve my meditations.

This might be the best meditation I’ve ever done…. I have tried so many…this simplified it to where my kids and I can all do this thank you 🙏🏾 so much!!!

I’ve been meditating for some time and I’m now exploring different types of meditation and I actually had a vision (first time that happened) during this meditation! Ty

This was my first meditation with you, It was the best I had and I feel so relaxed. Thank you and I'm so grateful to you.

I’ve enjoyed this more than I can put into words. This came at me in at a very devastating,tying time in my life where anxiety, depression and stress has led me to hospital stays and medications. The meditation helped in ways I’ve never felt before. Thank-you

Hi everyone, i was at a 6 before the start of the meditation and after i finished it at a 4. i felt like the 15 minutes went pretty quickly. This was one of my early attempts of meditation as i have tried different meditations at different times. i really connected with the direction given to me and how it was communicated. During the meditation i had naturally stopped saying the sounds and when i noticed i was having a thought i pictured the out breathe as a slippery slide going down and i would put the thought on the slide until i no longer had the thought. I then put the thought that i recognised i just had a thought also onto the slide until i was just noticing my breathe. This was amazing.

Fabulous video all round. Just perfect for beginners. The intro is insightful and funny. Love the analogies. Especially the puppy one. Love your calming voice, soft background lighting is perfect and the sound behind the meditation is so calming. Just heading to your App now. Big new fan. Thanks Chris ❤🙏

It’s my first time doing this meditation. Im feeling lonely a lot lately and it hurts. It feels that there is no remedy sometimes. I do have an active life yet being retired I am alone most days. I have meditated in the past and it always helps. This one is wonderful. I like that it is not guided and focuses on quieting my mind. I feel refreshed and ready for my days events. A softball game and a music circle jam. I play guitar. However it’s almost two o’clock and like many days lately I am in able to get motivated. I’m thankful for meditation and this one specifically. Thankyou!

Started with 7 ended with 4. Your instructions and words of encouragement are priceless 🙏

Thank you so much for this video. I have been trying to do meditation for a while but get discouraged feeling what I do isnt the correct way. You have simplified everything about meditation for beginners. This was really good. After this meditation I found myself moving and thinking slower. Reading comments I find that I focus more on what is being shared by others. Thank you again!!!

I meditated for 15 mins and yes my mind tried to tell me I didnt have time. I got through it and for the 1st time in a while my mind is not hoping all over the place. I feel so at ease. From 10 to 1 wow ❤ Thank you.

This was an amazing session. A whole new experience for me for sure. I started at a stress level 5 and now I'm a level 0, wondering and contemplating it at the same time what just happend. Thank you very much for this. This is for sure a new start for me ❤

Reading the comments PROVE, what I've always alleged; SPIRITUAL UNREST is the cause of the physical chaos we witness amongst humans. The world will become peaceful when PEOPLE become spiritually grounded.

I’m so grateful I found you. This was the best and easiest introduction to meditation I have ever done. I do feel so much better and less stressed. I’m going to continue doing this. Thank you 🙏🏼 ❤

I really appreciate this video. I started at a level 4 maybe and after the meditation session I could definitely say I was at a 2ish. It's my first time but I definitely look forward to more sessions. Especially because I'm almost 5 months pregnant and anxiety sometimes take over. Thee stress of shopping for the baby and being a mom to my other children and a wife to my husband takes its toll on me

i chose to use IN and OUT because it was easier and i also visualized my monkey mind sitting in front of me also meditating. this is the best video i've seen and used that worked. i got close to falling asleep but remained aware and awake. i'm so grateful i finally found this. after - i felt like i had taken a 2 hour nap, my body was relaxed and my mind wasn't as.....um...monkey! thank you. i'll continue now because now i know how to do it properly.

Thank you Chris. I've always "given up" on meditation - mind too chatty, dogs barking, some excuse. In following a guided meditation the guides voice kept interrupting me so I'd just stop and give up. I'm 78, a young 78 but an amputee. I don't feel stress, sailed through my operation on an epidural, got the giggles during it because it sounded like the gardner cutting a branch off a tree😂. I don't feel "stressed" but find people around me discuss such boring, mundane things so keep to myself mostly because I've never felt lonely or alone, even after my husband transitioned 5 years ago. I miss that companionship after 53 years of marriage! I'm going to practice and will download your app. Excuses excuses - no more procrastinating. Gonna do this sitting up like i did just now. I guess practice makes perfect🤷‍♀️. Thanks again ❤

I’ve been doing this meditation for about a week. I woke up this morning with a very difficult dream and decided to distress with your meditation. I’m going through a big transition right now around aging and will continue to explore as I consider my choices in life. Thank you for these quiet moments!

Thank you for becoming the person that can gift the world this much needed tool. And thank you for this gift❤. Btw, my stress level went from 7-2! That’s incredible.

Thank you so much, Chris! What a blessing to come across your video. Before I started I was at a solid 6 with my stress level and as I opened my eyes I immediately dropped to a 3 and felt the difference. This was truly what I needed along my journey and I will continue to follow your guide. Thanks again!

I started crying during this meditation session. I’m feeling relaxed and realized how my actions in the past have hurt not only myself but the people closest to me and why I did what I did. Forgiving myself has been a struggle but I feel more at peace and asking for forgiveness and love for myself. ❤ thank you for this time to reflect 😊 went from a 7 to a 3.

When I started I had a real bad headache about a 8 then when you spoke scared me and now I am about a 3 and a better calm. Will be doing this again thank you.

Thank you for this video... I started feeling like a 7 then afterwards I felt like a 3... I noticed that at some point I was able to hear my heart beat... My sound box started to sync with my heart rhythm. I love this technique and now understand that I am not trying to turn off my mind, but I am managing my thoughts .... Blessings to you sir ✨✨

Started out at a level 8. Ending at a level 4 🙏 Maintaining my breathe & Mantra w/the music. Initially unable to breathe in and out w/the length of the music. So I held my breathe at the inhale and released as the music went into the exhale sound. Also having to hold breathe prior to the following inhale. Through the progression of this medication I noticed my breathe was stronger. No longer holding breathe at the exhale, and the inhale holding of the breathe, was extremely shortened. Having then noticed my breathe work/breathing was becoming stronger at both initiation & completion. I held the music, breathe work on the left side of my head. Any mental thoughts arriving came from the right, back side of my head/mind. Yet never as consistent, not screaming for me to go down the rabbit hole, thus entering my monkey mind. As you mentioned, I simply took those mental thoughts, they were not overwhelming to my surprise, and shifted them to my left side, and they dissolved 🙏 ☺️ Question: Was my mental awareness on the breathe, then the holding of, to then noticing my breathe was improving in length & strength … Too Much Mental Outside Awareness (?) Or Was I assisting in a pattern of positivity(?) 🤷🏼‍♀️ 😅an answer I am presently unable to comprehend. Please 🙏 Advise…if able. ThankYou ThankYou ThankYou for providing one of 😢 least complicated of “must dos” in order to feel the progression of my body mind & soul relaxing, the lessening of anxiety & stress that my life is currently (always) involved in. ❤ I have been mediating within different modalities, for lack of a better explanation, since 2000 - and have had thoughts of not finding 😮 my niche. 1st time through this…. It was totally unique it worked as I came down 4 levels of anxiety/stress, Those MassiveEgoicMental Thoughts Did NOT override my ability to continue Calmly Comfortably Causally receiving such a level of continuity never perceived previously ❤ With Much Gratitude and Appreciation Judith ❤️🧡💛💚💙💜🤍

Went from a 7 to about a 3. I am currently suffering with huge anxiety around change, I’m moving schools, and always get the feeling of dread and anxiety when I have a big change in my life. I have never had control over my feelings and this gave me some control, and it felt good. When you can separate the anxiety from the situation it’s not as scary, thank you.

It's so nice to hear you say every one is doing these things because I thought I was the only one and there was something wrong with me.

I have been meditating for about 5 to 6 yrs cant tell exactly as its a process which keeps getting better and yes its totally life changing! And you have such a sweet way of explaining it! ❤

I was attuned to Reiki 1 after my Dad passed. I now live with my daughter & her family. My quiet is at night for meditation. Thank you.

All I can say is Wow! I’ve started doing mediation the last few months mainly using the Sam Harris app and although good the feeling of calmness and stillness after doing this mediation is far greater. Can see me doing this for the rest of my life. Thank you

I have been meditating for about a year. The addition of the mental mantra was a large enhancement. Excellent❤️

The moments when you can feel the calmness between the heartbeats, those brief moments when your breath has stopped and there is no beat happening are really cool. I have started to enjoy those moments of absolute stillness.

I do this every day and I go from a stress level of 10 down to just 1 and I feel great thank you so much.

I've done this meditation on a yoga retreat. It was amazing to come back to yhis today. Thank you 🌟

MANTARA!!!!!!!!!!!!! "Dramatic music plays"

I was stressed at 8 now I'm 0, I calmed the mind body, and felt uneasy now I feel creative, and grateful. Love calm.

Historical day for me! Finally I meditate and understand the value of it for the first time ❤

I went from a 7 to 3 stress level. Thank you this video was recommended on a Facebook group and it works!

Doing this meditation makes me feel 35% more calm. Quite often, I neglect my meditation practice and sure enough, I notice that I'm more stressed and irritable. I always come back to this simple mediation and find it useful every single time. Absolutely love the music in the background too. I usually find music really annoying but this track was absolutely perfect.

I started at a 9This is my first try at meditation. I felt like I was in a dream state. I even teared up it seemed my mind was telling me this TX is so over due.❤ Ended at a 3❤

I started doing this meditation about 5 days ago. I've been doing it everyday and I've been feeling noticeably and consistently more relaxed and more at ease after the meditation. I've been trying to meditate for a couple years and have had a hard time with it until I discovered this meditation with the mantra. I'm now totally committed to it everyday and I am feeling the benefits. Thank you!

Thank you, i've trying to meditate for over 15yrs. This is it.

I started out at 6, and went down to a 2. Feeling grateful this showed up at the perfect time. 🙏🏼

I started at a 10. I’ve tried many many meditation sessions and none of them have been successful. I can honestly say I was able to connect and felt completely relaxed. My level right now is probably a 5. I’ll take it! Thank you so much! Now I just need to learn how to stay at 5 or below. 😊

thank you soo much Chris i am 80 years old and have been severely bi polar since age 16. i have accomplished a lot in my life because i am tenacious.i have been married for 50 years now even though i have been hospitalized 6 times from hallucinations. i am recently retired from my hair stylist job also about 50 years. we have moved to an isolated area . for the first time in my life i am without friends near by. we connect only by phone now. i struggle every day to keep a positive mind. constantly struggling to be happy frightens me. i listened to your video twice back to back because i found comfort immediately!please let me know how i can support your channel with a monthly donation. i am going to meditate at least once a day!

Thankyou I cried when you talked about the voice in your head I never thought I could meditate but I reached a point in my life where I am tried of the voice in my head. ITS TIME FOR ME TO TALK AND THE VOICE TO LISTEN. thank you thank you🙏

WOW, thank you so much. That was the very first successful meditation session ever and I've been trying over the last 25 yrs and that was amazing. You said it in a way my brain finally just "GOT IT"!!

My stress level has at 8 and at the end I was at 0. I do meditation but this is by far the most effective! Btw I subscribed. Thank you for sharing/ teaching the world all this! 🙏

This meditation changed my life

Thank you for this, Chris. I went from 10 to 5/6 after listening to this. You are indeed making a great contribution to the world, keep rocking brother.

I am just now discovering meditation. Sometimes I do the sounds in my head, and sometimes I will breathe in and out various (Christian) Names of God. Has become very worship for me.

found it a bit hard to ignore all of my random thoughts, I do however feel so much more relaxed. I feel like I’ve zoned out for a few minutes. I think my stress level was around 3 before because of admin I have to deal with at work on Monday but after your meditation I really do honestly feel like it’s now 0 or maybe slightly 1 but nearly 1. thank you so much for guiding me through this. Time really did go slowly

Awesome. My tension reduced from 8 over 10 to 2 out of 10. I was sited on my office chair and at times i feld like the chair was literally going round and the voice was right above my brain and not my ears any more. What an awesome feeling and mind relaxing practice. Thumbs up👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍.

My stress went from a 6 to a 2. It is the perfect way to start the new year. I’m in with this. It’s incredible. Thank you so much. I love your attitude about it as well. 😌

Did this meditation in the evening since I just found you and couldn’t wait to try it. I feel Wonderful! My mind settled almost immediately. Stress went from 4 to 1. The time went very fast. Thank you!!

My councillor suggested I start doing this and like you said I'm always not making time to try , but I've done it this morning and I actually felt the tension leaving my shoulders, thank you ❤️

Whenever I concentrate on my breath I find I start to control it.

7 to 2 after first mediation! Thank you for this video. I've been wanting to add mediation into my life for years and have finally started thanks to you. Crazy when the time is right, the exact path shows itself!! Thank you, thank you ❤

This is the best meditation practice I’ve found so far. I do it every morning now. Thank you so much for creating this! ❤

Download our Meditation & Manifestation App 'Manifestie' 👉 manifestie.app.link/soll Practise the '22min Mindspo Method' track each morning.

I spent my time recited affirmations and some chronic pain. I felt uber relaxed. Thank you!

About 3 after ,about 7 before, strayed of the path a few times but got back to it pretty easily. Thank you 😊

Thank You!!! I am new to meditation and I love this video. I've downloaded the app and plan on practicing meditation daily. Just these few minutes have made me feel much calmer.

This exercise has worked the best in recent time because I have annoying tinnitus behind the right ear area. I also have RLS (restless leg syndrome) intermittently. Drinking tonic water helps so I got up and drank some. I used to meditate a lot -in my youth (I'm 72), got out of the habit, and want to go back to it. Up comes the nerve neuroses. crickets singing helps me get to sleep because the tinnitus blends in. I also keep tonic water near the bed. So tomorrow I will play the crickets low and hav a drink of tonic water and do it again. But I was able to rise above the attention deficit mind babble for a while. My pre meditation stress was 3-4/10. For a while it went to 2/10. Now I have to figure out how to save your podcast. THANKS.

This is my first time meditating. Tears fell down when I opened my eyes. My body felt relaxed after. Thank you for this video. ⭐️

This is the first time I actually was able to calm myself down doing meditation! Thank you so much!

Thank you Mindspo for this lovely meditation. meditation starts at 23:15.

Hi Chris! Thank you so much for creating this meditation-tutorial 🤗 Before doing the meditation my stress level felt like a solid 8 - and now, after the meditation I feel like a 6. Somehow it feels as if my mind/thoughts are not yelling anymore, but more of a whisper 👀♥️

I've been stressed with this mo key on my back since like for all my life. Tried everything until I found your clip, one session n I feel I'm 90 % in a better frame of mind. Thank u. Thank u. Thank u. I'm never gonna stop practicing with you n your vdo clips. My saviour

6 to 4. This is awesome 😊 this is the first time I do not want to jump out of the process. I'll do it every morning yayy 🎉

Started at a 10. And despite an outside interruption, (outside noise) i still feel a 5 now. Wow thank you!

Thank you!! So thankful the universe lead me to your video! Exactly what I needed. Stress level was a 10 at beginning now feels like a 6! I’m blown away honestly didn’t think that was possible especially for first timer! You’re my mind[life] savior! Grateful for you. 🙏✨💓🌻

I have been mentally struggling for many years, this did actually give me some relief, thank you.

I am so happy I found this! ❤ I was at a 4 and went to 1! Love it...will continue to do it often!

I just started meditating,,, it is so amazing! During the meditation my eyes tear up. I can not believe the end results,,, ie calmness! Thank you, Chris

Hi ! Thanks a lots! I promised I do it all the time all day !! 😍🙏

My feet to my knees started to tingle. I felt relaxed with tears

That was the first time I was able to successfully meditate and reset myself in about 3 years. Many thanks 🙏

Thank you for reaching out to all of us and for everything that is responsible for creating beings such as yourself. Was a little distracted by the glasses😆, but my desire to improve my being encouraged me to listen and glad I did. Your gentle, authentic voice/demeanor and positivity is what reaches my soul and am thankful and in search of that. I look forward to the benefits you speak of. Will let you know. Bless you and thank you 😊

Wow this was amazing! I honestly felt myself drifting into a deep sleep❤ thank you for sharing. I was about a 6 and I feel so very relaxed.

This is my third time doing this and i do feel lighter but I need to do it more often bless you and Thankyou for all your positive advice🙏🏽

Because of PTSD and realizing I’ve been living under a very abusive person, I though it destroyed me and I’ve been at a 10/10 for every feeling imaginable even if nothing was actually wrong and for the first time in years I feel like I can breathe and that I’m actually going to make it. After this I felt more like a 7/10 which may not seem like much to anyone else but just that tiny bit of relief is helping me take my next baby step. I can’t thank you enough for passing this along. Keep doing what you’re doing because this is helping to save my life. Thank You ❤ 🤗 🙏🏼

This is my very first time to try meditation. It's a refreshing feelings after the meditation. I'll continue to do this until I could perfect it. Hugs to you. Thank you.

This was a wonderful meditation , and easy to do, too. Towards the end I felt my vibe raise. I wasn’t particularly stressed from the beginning, but now I feel so peaceful and happy. I even started smiling at the end. Thank you for this. 🙏🏻❤️ I’ll try to implement it in my morning routine.

This has changed my life. You've made this meditation accessible. You've taken away the mystic! I can do it and now I've tried many other meditations! And it's changing my life. Thank you

Started at a 6 and finished at a 2. My mind started with multiple thoughts and ended with a single thought (breathing in and out) Calm and focused!

It’s hard to start ignoring my random thoughts but it’s helps a lot. I just ended a rebound relationship and I was the rebound girl. It feels heavy coz I was emotionally attached. Have many thoughts running in my head. This helps me a lot calming my mind .

Thank you, thank you, thank you. 🙏 I think this just saved me. I have been struggling so bad with anxiety and insomnia. I can't describe how peaceful I felt afterward. Your breakdown of why first and the meditation itself= phenomenal. I have always avoided trying meditation. I got frustrated with trying it. You made this seem easy.

I am so grateful that I stumbled upon this on You Tube. Thank you for this meditation practice. I feel more calm and look forward to continuing this practice! Thank you❤

Feel great after doing this meditation. Started off at 8 and feeling now 4! This is one of the best videos I have seen on meditation. Work very stressful at the moment so thank you for sharing 🙏