BTS members in bed

The 10-minute meditation K-Pop idols practice before live concerts

Have you ever wondered if members from BTS and Blackpink like Jisoo, Lisa Manoban, V and Rose get nervous before a concert? Apart from training their dance moves, breathing and warming up their voices, they meditate the night before or the same day to leave all their bad energy behind and focus on their main goal: to throw an incredible live performance. Watch the video and follow the instructions below if you want to be able to perform like your favorite superstars!

  • American musicians like Britney Spears, Billie Eilish and Miley Cyrus also practice meditation.
  • Main goal is to calm the nerves, improve anxiety, relax and work on the breathing. 
  • The 2-hour technique has 4 stages: first to calm down, second to focus on the breathing, third to enhance the senses and the fourth to meditate deeply with a quieter music from the background. 

 

You are about to enter a stage in a country you never been before. There are more than 50.000 people waiting on your flawless singing and dancing. That's nothing. You still need to coordinate with your current best friends and colleagues like Jungkook, Jimin, V, Suga, Hope and RM your dance moves that you've been practicing for the last months.

Taehyung from BTS doing his meditation

Everything needs to be perfect. Now add this pressure to it: you are a member of Blackpink, one of the most successful female K-pop groups of the world. You also need to worry about your hair looking amazing and "beating" the performance your male colleagues just managed to pull off in the United States.

How can they be calmed and relaxed?

Psychology PhD and meditation expert Melanie Goldman, who worked alongside the world best singers like Britney Spears and Christina Aguilera explains: "Relaxing your mind is truly important before going under a lot of pressure".

After you leave your mind in "blank", just focusing on the positive aspects and calm your heart rate, at the moment of the performance, you will be doing better.

RM and J-Hope from BTS meditating

This applies for every job and even if you want to relax on a Friday evening after a tough week. Listening to classical piano music, taking your mind to another level and closing your eyes will help you relax and have the best and positive energy afterwards. 

Meditation guidelines 

American celebrities like Oprah Winfrey, Billie Eilish and Britney Spears also meditate to relax

At the end of this video, you will relax and calmed.

1) Set up your position

You can sit in a chair, cross-legged on the floor, you can knee or lay in your bed—all are fine. Just make sure you are stable and in a position you can stay in for a while and close your eyes. 

2) During these 10 minutes we will focus on releasing all the bad energy

Forget about our daily problems. Your day is over, now you need to focus having a beautiful sleep so you can wake up tomorrow with renovated energy.

3) Start with your hands on your side

 You can change positions any time you need to in order to be more comfortable.

Close your eyes, not too hard, your mouth needs to be relaxed.
Take a deep breath in.... now exhale.
Breathe in.... and out.

4) Continue to breathe slowly, smoothly, all at the same speed

Find a rhythm and feel your breath as it goes in and as it goes out. Do it 30 times while counting. Breathe consciously, without letting other thoughts come into your mind apart from your breath. 

5) Mentally scan your body for areas of tension

  Listen to every body part and go consciously there.

Start with your right side: hand, forearm, shoulder, chest, abs, hips, thigh knee, calf, foot. 
Now with your left side: hand, forearm, shoulder, chest, abs, hips, thigh knee, calf, foot
Now go to your back: Ear, neck, shoulder back, waist, buttocks, legs, heels.
Now go to your front: forehead, eye, nose, mouth, chin, chest, abdomen, hip, thigh, knees and foot.
Now focus on your stomach: Open it up while inhaling and close it while exhaling. Repeat this movement 10 times

Move your neck from left to right, up and down 10 times really slow to loosen up. 
Start moving your shoulders up and down 10 times. Inhale while going up and exhale while going down.

Now, relax with the wonderful music and think about something positive. 

6) Lift with both arms to the sky

Open them while breathing as if you were swimming 5 times. Inhale while going up and exhale while going down.


Your body will continue to relax. Now let’s concentrate our attention in your mind.
Start counting to 20 while breathing. Concentrate your mind in transitioning slowly from number to number.

As you count from one to ten, you will become more deeply relaxed. 
Count slowly:  1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20.
Now try it alone, two more times, each time counting even slower. 

Now you may count back down from 20 to 1. When you reach 1, you will be fully relaxed and sleepy.

Feel how your neck is relaxed, your shoulders are loose. Move your hand and feet in circles, going one at a time, starting with your right side. Open and stretch your fingers and then close it again 5 times.

If you move certain tension in your body, start moving that area gently and concentrate your energy there. 

7) Finish the meditation

Lisa Manoban and Jisoo from Blackpink meditating

Open your eyes slowly and notice how your body is feeling.  You should be more relaxed and calmed. Smile, yawn and stretch your back, arms and leg. Lift both your hands to the sky and exhale while putting them down. Try to go a bit further each time and the last time, hold your hands up, smile once again and think about this connection you achieved with yourself. Congratulations, and thank you for your involvement.

Bruno Wahrmann Lockhart

Digital Media Expert. Journalist. Former TV host. University of San Diego Alumni. 6′ 4″ but my mom still calls me 'tiny'+ info

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