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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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Create deep inner calm.
So just taking a moment to get
really comfortable and settling
in here for this meditation.
And when you're ready, allowing
the eyes to lightly close.
And then just taking three
deep, slow, full breaths now.
So just breathing in.
And breathing out.
Two more breaths like
that in the same way.
And with each exhale, just having a
sense of letting any tension or tightness
in the body just soften a little.
Letting the whole body just
relax into the present moment.
Just relaxing to gravity.
And then at the end of the next
exhale, just letting your breath
return to its own natural rhythm.
Just relaxing any
control of the breathing.
But just staying in touch with the
feeling of the breath in your body.
Just having a sense of resting
attention on the wave-like
movement of the natural breath.
As best you can, just being
present with each breath.
So one of the biggest obstacles to
being fully present in any given
moment is that we tend to get really
caught up in the idea of trying to
find our fulfillment in the future.
We're always trying to get somewhere
else, become something more or
better, or have something more,
fix things and solve things.
You know, we're always waiting to get
there instead of being fully here.
And so easily, our whole life
can then become a haze of rushing
and striving and automaticity.
Zen monk, poet and peace activist
tThich Nhat Hanh often spoke about
this tendency we have to not truly
inhabit our moments and he teaches a
mantra to help us drop that tendency
and come back to the present moment.
The mantra is: I have arrived.
I am home.
So this is meditation really.
It's arriving right here in your life.
It's training in being fully alive.
So let yourself arrive fully here, in
your body, in your being in this moment.
Just arriving in feeling the
flow of the breath in your body.
Just feeling the breath.
Nothing but the breath.
And as this practice finishes,
taking a deep breath in.
And letting it go.
And just beginning to
wriggle the fingers and toes.
And when you're ready,
you can open the eyes.
So as you go about the rest of your
day, just remembering that if at
any time today you find yourself
feeling rushed, disconnected, or
caught up, you can always come home
to the peace of the present moment by
repeating the mantra, I have arrived.
I am home.
I'm wishing you a wonderful day.
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