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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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In this meditation, we'll practice using a mantra to experience this moment with greater spaciousness, acceptance, and peace.
Let's start by finding
a comfortable posture.
This could be sitting,
lying down or standing.
And if it feels okay today,
you can close your eyes.
And we'll start by taking
a deep breath together.
In through the nose.
And out through the mouth.
Inviting the jaw to soften.
Let the shoulders be at ease.
Let the hands and the belly relax.
And release any extra
tension you might be holding.
The exhale is a great way to do that.
With each exhale, feeling the
body, relax a little more deeply.
Letting the breath fall back
into its natural rhythm.
In this meditation, we're going
to be working with the mantra,
Right now, it's like this.
So just start by bringing
your attention to your breath.
If you'd like to place one
hand on your belly, you may.
And if you'd also like to focus
on something else, like the
sensations in your body, or sounds.
You're welcome to make that
your object of awareness.
With each exhale of the breath,
we're settling in more deeply.
And periodically you'll just say to
yourself, right now, it's like this.
Which I like to see as an
invitation for us to experience
the moment exactly as it is.
Right now, it's like this.
See what it's like to say that
for yourself in your own mind.
So we don't need to
repeat this over and over.
As we're focusing on the breath, mind
wanders, and then we bring it back.
Periodically we might just drop
this into our awareness, the
phrase, right now, it's like this.
If something changes in your experience,
if it gets uncomfortable, there are
sounds or perceived distractions and
just saying, right now, it's like this.
Right now, it's like this.
Let's take one more deep breath together.
In through the nose.
And out through the mouth.
When you're ready, you can
invite your eyes to open again.
So great job today.
As you go about your day, see what
it's like to bring this mantra
into your moments, especially
during the difficult ones.
Right now, it's like this.
Thank you for your practice.
Until we talk again, take care.
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