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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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A meditation to help you learn to listen to yourself and grow in self-awareness and wisdom.
So now just settling into
a comfortable position.
And allowing the eyes to gently close.
And as a way of gathering your awareness
more fully to the here and now,
taking a deep, slow, full breath in.
And a long steady breath out.
And now beginning to tune your
awareness in to all the different
body sensations you can feel.
And just inviting you now to begin
to scan slowly through your body
with a kindly and curious awareness.
And as you scan through your body
sensations, you might like to find
a particular sensation and just hold
attention here for a few breaths.
And really opening up to the sensation.
A little bit like a detective
becoming really curious about feeling
the nuances of this sensation.
And if there's something a little
unpleasant, just see if you
can gently open to it, making
room for it in your experience.
So not struggling with it, just allowing
it to be here and gently listening to it.
And when you're ready, if you care
to, moving on to a new sensation.
And listening to it, honoring
it and letting it be felt.
And as you do this, there's no need
to get into any mental commentary
about the sensation in the body.
Simply getting in touch with
them and feeling them fully.
That's what's most important here.
Because for many of us, it can
be a habit to ignore instead
of honoring our feelings.
Emotions, and sensations can be like
guides and the body has its own wisdom.
And this wisdom grows the more you
listen to your feelings, intuitions and
sensations with an open-heartedness.
So continuing tuning into body sensations
and allowing them to be held in an
open, receptive and kindly awareness.
Being open to what the
body may have to teach you.
So if you're tired, perhaps
there's a need for more rest.
If you have a gut feeling that wants
some attention, maybe tuning into that.
Or maybe there's an emotion that you've
been pushing away, and if so, can you
just allow it to be felt and known?
In practicing mindfulness, you're
practicing learning to listen to and trust
your own feelings and your own being.
And as this practice now comes
towards the end, just notice
how the mind and body feel after
taking some time out to tune in.
And then taking a deep, slow breath in.
Steady breath out.
And beginning to move
the fingers and toes.
And then blinking open the eyes.
And perhaps making an intention
to continue this practice of
self-awareness and self-trust, taking
it with you into the day ahead.
Wishing you a great day.
Thank you for your practice.
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