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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 practicing befriending our experience rather than trying to transcend our experience.
Let's start by finding
a comfortable posture.
This could be sitting,
lying down or standing.
If it feels okay to do so,
you can close your eyes.
And we'll settle in together
by taking a deep breath.
In through the nose.
And slowly out through the mouth.
Inviting the jaw to soften.
The shoulders.
And the belly,
And you're letting yourself
settle into yourself.
So often we're trying to change something
about ourself in an effort to feel more
okay in our life, that there will always
be something we can change or improve.
And so as an experiment, just
see what it's like to settle into
yourself as you are right now.
The phrase that you can introduce
into your awareness is: What
if I were okay in this moment?
What if I were okay in this moment?
And just see how your mind receives that?
And if it comes easily, see if you
can settle into it even more deeply.
Becoming more at ease with the
many dimensions of who you are.
What if I were okay in this moment?
And as you dwell in this inquiry,
notice what arises for you.
And notice if there are aspects of your
experience that the mind goes, well
you're not okay because of this or this.
Or maybe it's more subtle.
It's like, yes, you're okay, but there's
still this thing you need to change.
And so, whatever that is, lurking
behind the scenes, if you can bring
that into your awareness for a few
moments, and just give it some love.
You could even say,
you're welcome here too.
I see you.
You just represent another part
of what it means to be human.
And either as a visual or a felt
sense, see if you can feel yourself
embracing that part of you.
We'll take one more deep breath together.
In through the nose.
Slowly out through the mouth.
And when you're ready, you can
invite your eyes to open again.
Great job.
The more at ease you become with
yourself, the less you need to manufacture
the world around you for comfort.
This is big work and you're on the path.
So thank you for your practice today.
I'll talk to you soon.
Until we speak again, take care.
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