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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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Arriving Meditation

Melli O'Brien






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Arriving Meditation

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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