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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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Duration
A meditation to help you come home to the aliveness of the present moment by tuning into body sensations.
So to begin with just closing your eyes.
And draw your awareness into the body.
Take a deep breath in.
And letting it go.
And when you're ready, just taking
two more deep breaths like that.
And then just relaxing
any control of the breath.
Let the body breathe naturally.
And just gathering your attention and
moving it all the way down into the feet.
And noticing using any physical sensations
arising in the feet in this moment.
And then expanding your attention
to take in both feet and ankles.
Just noticing any and all
sensations here, moment by moment.
And now expanding your attention
to include the lower legs.
And the knees.
And now the whole legs.
The right and the left leg.
Just holding both legs center
stage in awareness, and then
everything else just drops away.
You might feel the touch of
fabrics on skin or a sense of
temperature, pressure, pulsing.
And now moving attention
to the pelvis and the hips.
And the lower abdomen.
And the lower back.
And then moving up the torso
to the chest and the upper back
,right up into the shoulders.
Now opening to the sensations
here with a kindly curiosity.
And being aware of both arms from
the shoulders to the fingertips.
Moving to the neck and the head.
And noticing all the
sensations in the face.
And then begin to expand your
attention now down from the head
until it flows through the whole body.
So you're holding the whole
physical body in awareness now.
Just being fully alive to the
sensations arising in the whole body.
And noticing how the whole physical
body is being gently rocked and
cradled by the natural breath.
Just following the movement and the flow
of the breath in your body, just for
these last moments of the meditation.
And as this practice now comes towards
a close, taking a deep breath in.
And as you breathe out, just beginning
to wriggle the fingers and toes.
And take a moment to notice how you feel
after taking some time out for meditation.
And perhaps now forming an intention to
take this quality of awareness with you
as you go about the rest of your day.
And when you're ready, opening the eyes.
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