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How to Meditate: Meditation 101 for Beginners

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Anapana Meditation

The practice of Anapana helps to anchor and focus a busy, restless or unfoccussed mind.

So to begin with, just

allowing your eyes to close.

And drawing your awareness

inside the physical body.

And taking a deep, slow breath in.

Holding it just for a moment here.

And letting it go.

And now bringing your focus to the belly.

And tuning in to the rhythmic sensations

here in the belly, as the breath

moves into and out of your body.

So not trying to change or control

the breath in any way, just

letting the body breathe in its

own natural way as you observe it.

And as a support to really staying focused

and grounded in the present moment, you

might like to use the practice of anapana.

So just mentally noting to yourself

with each in-breath, breathing in.

And with each out-breath,

mentally noting, breathing out.

So doing that now with each

and every breath, softly noting

to yourself, breathing in.

And breathing out.

And following the journey of the

breath as best you can for the

full duration of each inhale.

And the full duration of each exhale.

And feeling how the whole body

is being gently rocked and

cradled by the natural breath.

Just continuing to follow the movement

and flow of the breath in your body for

these last few moments of meditation.

And just continuing to note, breathing in.

And breathing out.

And as this practice now comes

towards the end, just taking another

deep, slow, and full breath in.

And as you begin to breathe out,

wriggling the fingers and toes a little.

And take a moment and notice how you feel

after taking this time out for meditation.

And perhaps now forming an intention to

take this quality of awareness with you

as you go about the rest of your day.

And when you're ready, opening the eyes.

Wishing you a wonderful day.

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