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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Befriending and Soothing Emotions

A practice to help sooth any difficult emotions and infuse your meditation with compassion, ease, and calm.

So starting off here by taking a

moment to get really comfortable

and settled here for meditation.

Allowing your eyes to gently close.

And taking a deep breath in.

And letting it go.

And just resting attention nowon the feeling of your breath.

Just riding the waves

of breath in the body.

Feeling the sensations.

And letting the sensations of

the breath anchor you and ground

you in the present moment.

And if you have something really

unpleasant or challenging happening

in your experience, such as a

strong pain in the body or a really

difficult emotion, just seeing if

you can begin to bring a kindly and

tender awareness right into where you

experience those sensations of pain.

Almost as if you're attending

to it, like you would tend to

a loved one who was hurting.

And bringing it kindness.

Perhaps even imagining that you

could breathe a compassionate and

soothing breath right into and out

from where you feel those sensations.

And of course, if there's no unpleasant or

challenging experience present, then you

can simply feel the flow of the breathing.

If we can bring a compassionate and

kindly awareness to our difficulty,

in that way, we're no longer locked in

a struggle against what's happening.

But we're able to befriend it.

And then we can meet what's

happening with our full presence.

Waging peace with our

present moment experience.

So just continuing to feel the flow of

the breath here for a few more moments.

Just resting in the present moment,

resting in the feeling of the breathing.

And as the practice comes towards the

close, once again taking a deep breath in.

Letting it go.

And beginning to wriggle

the fingers and toes.

And when you're ready, opening the eyes.

And perhaps now making an

intention to take this attitude

of kindliness, of befriending

what is into the rest of your day.

And wishing you a great day and thank you for your practice.

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