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How to Meditate: Meditation 101 for Beginners

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3-Minute Reset

Cory Muscara






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3-Minute Reset

In this short meditation, we'll re-center ourselves so we can show up more fully.

This is going to be a three

minute meditation to help you

reground during your busy day.

Let's start by finding

a comfortable posture.

If it feels okay to do so, you

can invite your eyes to close.

And let's begin by taking

one deep breath together.

In through the nose.

Slowly out through the mouth.

And just let your breath come back to

its normal rhythm as you settle your

attention on the sensations of the rising

of the belly, as you take an inhale.

And the sensations of the

belly falling on an exhale.

As the mind drifts off into thoughts,

just observing them like clouds passing

through the sky, deepening your presence

back to this breath, this moment.

As you tune into the breath, you

can invite your jaw to soften.

Your shoulders.

Any tension you might be

holding in the abdomen.

So you're embodying

this relaxed awareness.

A felt sense of your body

breathing here in time and space.

No need to grip, tense.

Just letting the breath

move through you as it will.

And also opening your awareness to

any sounds that you might perceive.

So you have the felt sense of the

body breathing, and also an awareness

of any sounds moving through.

Letting this drop you

into the present moment.

Grounding your system.

Let's take one more deep breath.

And when you're ready, you

can let your eyes open.

Thanks for practicing with me.

Talk to you soon and take care.

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