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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
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3 Minute Breathing
In this meditation, we'll explore a simple 3-minute practice to help settle our attention, re-ground into the present, and cultivate greater clarity and ease.
Welcome. This will be a three minute awareness of breath meditation. Start by finding a comfortable posture, seated, lying down, or standing. To settle, let's just take a nice deep breath in through the nose. And let it out slowly through the mouth.
Inviting the jaw to soften. The shoulders. The belly and the hands. And as you rest here, just simply becoming aware of the fact that you're breathing. Or we might say that this body is breathing you.
Feeling the air as it comes into the nose. Expanding the lungs, the belly, the chest. And then feeling the body deflate as we take an exhale. And very simply, all we're doing is just following the sensations of the breath moment by moment. Feeling the movement of the breath, like waves coming into shore and then retreating back.
And as the mind wanders, which it always will, you don't have to beat yourself up. Just simply notice thoughts coming and going, like clouds, passing through the sky, and then gently return your attention back to this breath, in this moment. Right now, nowhere else you need to be, nothing you need to achieve, and no problems you need to fix. Great job. And you can continue to come back to this as many times as you'd like.
Until we speak again, take care.
Meditation
4.33 Minute Breathing
In this meditation, we'll explore a simple 3-minute practice to help settle our attention, re-ground into the present, and cultivate greater clarity and ease.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Welcome. This will be a three minute awareness of breath meditation. Start by finding a comfortable posture, seated, lying down, or standing. To settle, let's just take a nice deep breath in through the nose. And let it out slowly through the mouth.
Inviting the jaw to soften. The shoulders. The belly and the hands. And as you rest here, just simply becoming aware of the fact that you're breathing. Or we might say that this body is breathing you.
Feeling the air as it comes into the nose. Expanding the lungs, the belly, the chest. And then feeling the body deflate as we take an exhale. And very simply, all we're doing is just following the sensations of the breath moment by moment. Feeling the movement of the breath, like waves coming into shore and then retreating back.
And as the mind wanders, which it always will, you don't have to beat yourself up. Just simply notice thoughts coming and going, like clouds, passing through the sky, and then gently return your attention back to this breath, in this moment. Right now, nowhere else you need to be, nothing you need to achieve, and no problems you need to fix. Great job. And you can continue to come back to this as many times as you'd like.
Until we speak again, take care.
Meditation
4.3Duration
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