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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Cory Muscara


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Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hey, welcome back to

your Daily Mindfulness.

In today's session, we're going

to talk about getting out of

your head and into your body.

And one of the poet Kabir's

poems, at the very end he says,

"Enter into your own body.

There you have a solid place to stand.

Think about it carefully.

Don't go off someplace else.

Let go of all thoughts of imaginary things

and stand firm in that which you are."

I love that last line.

Let go of all thoughts of imaginary things

and stand firm in that which you are.


So what would it be like to let go of

all thoughts of imaginary things, future,

past, ideas, judgments, and actually

just be here to stand in yourself.

The beautiful thing about the

body and being mindful of the

body is that it's always present.

The body can't go off into

the future and the past.

So when we're attuned to sensation, we're

attuning our mind to the present moment.

So let's do a short

practice just to sense this.

If you'd like you can close your eyes.

Just notice what part of

your body is making contact

with the surface beneath you.

Is it your feet?

Your seat against the chair?

Maybe your back?

And very simply, just see if

you can tune in more to that

sensation of being grounded.

And then start to see if you can

feel that sense of groundedness

throughout your entire body.

Perhaps a sense of being held

by the earth beneath you.

Being an embodied human being.

So when you're ready,

you can open your eyes.

Great job.

This was just a short body scan to

get us attuned to our bodies a little

bit more deeply and attuned to what

it's like to be in a human body,

supported by the ground beneath us.

This is something you could do

many times throughout the day.

Use moments as opportunities to

see where's my mind right now.

What's going on.

Am I caught up in thoughts,

ideas, imaginary things?

And can I reconnect to this moment in

my body, using that as a gateway, into

deeper presence and into less stress.

Try it out, have some fun with

it and enjoy the journey of

making friends with your body.

Thank you for your practice.

I'll talk to you soon and

until next time, take care.

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