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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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In this meditation, we'll explore what it actually means to be authentic, and how to create space for (and embrace) the many parts of who you are.
Let's begin by finding a comfortable
posture, which could be sitting
down, lying down or standing.
If it feels okay to do so,
you can close your eyes.
And we'll take one deep
breath together to settle in.
Breathing in through the nose.
And slowly out through the mouth.
Inviting the jaw to soften.
Let the shoulders be at ease.
And the hands and the belly.
In this moment, there is no place else you
need to be, nothing else you need to do.
Give yourself full permission to
just be here and to be as you are.
The theme of this meditation will
be authenticity, honoring the many
dimensions of who we are in each
moment and what we wish to express.
So within the parameters of a meditation
that will mean making space for the
different parts of us to arise, to
be seen and to be held in awareness.
To first help stabilize our
attention in the moment, let's
just focus on the breath.
Feeling the movement in the belly.
And even as you focus here,
you can start to attune to how
you're feeling in this moment.
What the attitude of
awareness is right now.
Is it a bored?
Is it enthused?
Excited?
Curious?
Sad?
And so even though your primary focus is
the breath, there can be a larger field of
awareness and holding of your experience.
So let's expand the awareness into more
of an open monitoring meditation where
we're just resting in awareness itself,
watching and observing whatever arises.
And each time you notice a new experience
within yourself, a new belief, a thought,
emotion, attitude, every time there's a
distinct experience, just say, I see you.
You're welcome here.
I see you.
You're welcome here.
I see you.
You're welcome here.
Making space for the many
dimensions that create who you are.
Let's take one more deep breath together.
In through the nose.
And out through the mouth.
When you're ready, you can open your eyes.
Well done.
As you go about your day to day,
feel free to bring this same quality
of awareness to your experiences.
When something arises, you
can simply say, I see you.
You're welcome here.
Thank you for your practice.
And until we talk again, take care.
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