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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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Basic Sequence

Cory Muscara






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Basic Sequence

In this meditation, we explore cultivating mindfulness through the various experiences that move through our awareness.

Let's start by finding

a comfortable posture.

This could be sitting,

standing or lying down.

And we'll take a deep breath to settle in.

In through the nose.

Slowly out through the mouth.

Inviting the jaw to soften.

The shoulders and the belly.

As the body starts to settle

in, the breath can fall back

into its natural rhythm.

Just notice what it's like

to settle into stillness.

Not needing to be anywhere right

now and not needing to fix anything.

Just feeling into what it's

like to be you in this moment.

Relaxing into yourself.

Letting go of the thoughts about who

you should be, what you should be doing.

You can just put a pause on that

for now, and feel into this very

simple by big moment of being alive.

Just being you.

And you can let the breath

connect you to this moment of

your life a little more deeply.

Even if you've focused on the breath

many times before, what's it like

to feel it as if for the first time?

If the mind wanders off, you can

notice that as if for the first time.

The miracle of being able to think.

You can even look at it with awe.

Oh wow, a thought.

And then back to this breath.

Nowhere you need to get, no better

version of yourself you need to become.

Just deepening your presence

into yourself, into this moment.

So just start to reorient yourself

back to the space around you.

And when it feels okay, you

can open your eyes again.

Great job.

Take as much time as you need to

be still before transitioning.

Have a great day.

Thank you for your practice and take care.

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