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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 practice listening to understand, rather than listening to respond.
Let's start by finding
a comfortable posture.
This could be sitting,
lying down or standing.
Check in with your body and see
what would feel best for it today.
Once you have that posture, if it feels
comfortable, you can close your eyes.
And we'll take a deep breath
together to further settle in.
Breathing in through the nose.
And out through the mouth.
Inviting the jaw to relax.
And all the muscles in the face.
Invite the shoulders to be at ease.
As well as the hands and the belly.
As the body settles in, the breath can
also settle into its natural rhythm.
It's okay if the breath is longer
and deeper, but you don't need
to force it to be that way.
Let's take a few moments to collect
our attention on the breath.
As the mind wanders, redirecting
back to this breath and this moment.
So in this meditation, we're practicing,
becoming a better listener and this
doesn't just mean listening to other
people, but also listening to ourselves.
And what would it mean, what
would it look like to really
connect to ourselves and listen?
Listening to understand, not to
respond, not to fix, but just to hear.
What is it like to be you and what is the
soft yearning of your heart, of your mind?
So over the next couple of minutes,
I'm going to give you that space
in silence to really listen.
Whatever arises, the thoughts,
emotions, sensations, listen to
all of it, to understand, not to
respond and see what that's like.
You can focus on the breath
or you could just sit and be.
Try it out.
If the mind wanders off or gets caught in
an emotion or a sensation, that's okay.
Just watch all of it unfold and
listen to what's unfolding, not
so much with your ears, but with
your heart, with your entire being.
Receiving whatever is
arising with a curious mind.
So let's take one more
deep breath together.
In through the nose.
And slowly out through the mouth.
You can start to reorient
yourself back into this space.
Wiggling the fingers and the toes.
And inviting the eyes to
open, when you feel ready.
So great job.
In this meditation, we got to practice
listening to understand, rather
than listening to respond or to fix.
This is something you can take into
conversations and interactions with
other people, and you can continue
to cultivate it within yourself.
Both seem to inform the
other, so you can't go wrong.
Good job today.
Thank you for your practice.
Take care.
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