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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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98% Is Hard. 100% Is Easy.

Cory Muscara






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98% Is Hard. 100% Is Easy.

In this meditation, we explore the idea of being fully committed to the moment, and the peace and joy that can come from this.

Let's start by finding

a comfortable posture.

This could be sitting,

standing or lying down.

If it feels okay to do so,

you can close your eyes.

And we'll start by taking

one deep breath together.

In through the nose.

And slowly out through the mouth.

As always inviting the jaw to relax.

The teeth don't need to be clenched.

And you can let go of

any tension in the face.

Inviting the shoulders to be at ease.

As well as the hands and the belly.

All of this as an invitation

for the body to disengage.

As the body becomes more still,

the mind can become more still.

And you can let your breath settle

back into its natural rhythm.

Today's meditation is going to be simple.

It's about one thing and committing to

one thing only throughout this process,

and that is awareness of the breath.

Practice is simple.

Bring your attention to the breath.

If you'd like you to place one

hand on your belly, feeling

that movement more vividly.

And you treat the breath as

if it is the most important

thing in the world right now.

When the mind wanders off, you gently

notice it with love, but quickly bring

it back to the point, this breath,

this moment, I'll give you the next

few minutes in silence to practice.

As we come to the end of our meditation,

we'll take one more deep breath together.

In through the nose.

And slowly out through the mouth.

And when you're ready, you can reorient

yourself back to the space around you.

And allow your eyes to open.

Good job.

Today was a very simple meditation,

but sometimes the most simple

meditations are the most important ones.

As you go about your day today,

see if you can find one thing

that you really fully commit to.

You commit to full presence, full

care, giving it 100% of your attention.

And see what that's like.

You may be surprised at the ease and peace

that comes from this full commitment.

Thank you for your practice.

Until we talk again, take care.

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