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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 embracing our anxiety as an ally rather than resisting it as an enemy.
In today's session, we're going to
work on befriending our anxiety.
A lot of the meditations we've
done up until this point have been
about settling, calming learning,
how to relax around thoughts in the
body, even finding a happy place.
Today, we're going to move a little closer
to our anxiety, learn a bit about it, and
actually shift our relationship to it.
So I'll walk you through that.
For now, let's just find
a comfortable posture.
Close the eyes, if that feels comfortable.
And we'll start by listening to the bells.
Taking a deep breath.
In through the nose.
And out through the mouth.
Inviting the jaw to relax and soften.
Letting the shoulders be at ease.
And relaxing the belly.
Take a few moments just to
feel your body breathing.
Letting that anchor your attention.
And also soothe any tension that
might be lingering in the body.
Now from this place of groundedness,
I want you to imagine that
you're meeting your anxiety.
And to do this while, give the
anxiety some shape or form or color.
It might even manifests as an image.
And so just imagine that you're
sitting on a park bench next
to this form, this anxiety.
Notice if there's some tension there.
Just let the anxiety know you're
not here to hurt it, you're
not here to get rid of it.
In this meditation, you're
purely here to get to know it.
And the one question I want you
to ask is, what do you need?
What do you need?
The anxiety probably has never
been asked that question.
So notice how it responds.
What does it say?
Does it need safety?
Does it need love?
Does it need to feel in control?
Chances are the anxiety is
trying to serve you in some way.
Not trying to hurt you.
He just wants to take care
of you to protect you.
And so this is your opportunity to
give something back to the anxiety
So whatever it says that it needs,
imagine that your body can turn into
a sweet nectar that can satiate your
anxiety, that can give it what it needs.
So that nectar can be the substance
for love or care or safety.
And imagine the anxiety.
Just drinking that nectar, taking it in.
And watching it become increasingly
satiated, watching it get what
it needs, and then also feeling
more calm in the process.
And as the anxiety is taking in
this substance, the two of you
actually start to morph into one.
And that nectar, your bodies together,
dissolve into a warm, soft light.
So that there's unity,
integration, wholeness.
And you see that this anxiety is a part
of you, a part of you that's just trying
to help, just trying to serve you.
And sometimes when we can give
it what it needs, it might
just become our greatest ally.
So from this place of light, feel
yourself reconnecting into your body.
And just sensing a greater
feeling of wholeness right now.
And see if you can experience a
sense of ease that might be here.
In a moment I will ring the bells
and this will close our meditation.
When you're ready, you can
allow your eyes to open again.
And great job.
You know that meditation can feel a little
tricky sometimes or strange, and it might
take some practice to go back through it.
But the idea is to help
integrate these different parts
of us, the parts that we often
compartmentalize, suppress, turn away.
And once we can befriend those on a deeper
level, ask them what they need and even
offer something, those parts tend to not
cause us as much stress or overwhelm.
It's a bit counter intuitive,
but it's a practice that works.
So if you'd like to go deeper into some
of my teachings, I have a book called,
Stop Missing Your Life: How to be Deeply
Present in an Unpresent World, that
will take you even deeper into all these
practices and a daily podcast called
Practicing Human, which will give you
short insights on a day-to-day basis to
help you get a little better at life.
It was great spending this time with you.
I can't wait to talk again.
And until then, as always, take care.
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