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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Beginner's Mind

In this meditation, we'll practice seeing our life with a child-like curiosity, developing a sense of freshness and novelty in each moment.

Let's start by finding

a comfortable posture.

This could be sitting down,

lying down or standing.

If it feels okay to do so,

you can close your eyes.

And let's take one deep breath together.

In through the nose.

And slowly out through the mouth.

Inviting the jaw to soften.

Let the shoulders be at ease.

And the belly and hands.

As the body relaxes the breathing, it

can fall back into its natural rhythm.

The theme of this meditation

will be beginner's mind.

A childlike curiosity for the moment, as

if we've never seen this moment before.

Let's start by bringing

that to the breath.

If this were the first time in

your life you became aware of

the fact that you were breathing.

Let's say you lived your whole

life on autopilot, unconsciously.

And then realized, wow, my

body is breathing me even when

I don't pay attention to it.

What a mystery, what a miracle.

How might you pay attention if

it were that for the first time?

And try to embody that right now.

This wonderful, mysterious breath.

Every moment moving into the body.

Expanding the belly, a slight pause

at the top and then an exhale.

And then we get another one.

Sometimes it's longer.

Sometimes it's shorter.

And take that same beginner's

mind awareness, now direct it to

any aspect of your experience.

Something you weren't aware of

before or something very familiar,

like feeling your heart beating or

noticing what it's like to hear.

Just bringing that childlike

curiosity to being alive.

Let's take one more deep breath together.

In through the nose.

And out through the mouth.

When you're ready, you can

let your eyes open again.

Great job.

As you go about your day to day, try to

bring that childlike, beginner's mind

into more aspects of your experience.

I think you'll really find

that it, it enriches your life.

So thank you for your practice.

And until we talk again, take care.

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