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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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Learn how to settle your attention, without strain, to cultivate a calm mind.
Let's begin by finding
a comfortable posture.
This could be sitting,
lying, down or standing.
Something that allows you to be still.
If it's comfortable, you can
invite your eyes to close.
And we'll start by taking
a deep breath together.
In through the nose.
And slowly out through the mouth.
Inviting the jaw to relax and soften.
Allowing the shoulders to be at ease.
And invite the belly and
hands to relax as well.
The breath can come back
to its natural rhythm.
No need to force it or deepen it,
just breathe as you naturally would.
And for the next couple of
minutes, just practice being
with and feeling the breath.
If it's helpful, you could
place one hand on your belly.
Feeling it as it inflates with an inhale.
And deflateswith an exhale.
Just following that soft,
rhythmic motion, I'll give you
some time in silence to practice.
In this meditation, we're
practicing cultivating the calmness
that can come through focus.
Each time we cultivate a quality of
attention and focus on our breath,
we're stabilizing the mind and
experiencing some of the stress
reduction that can come from that.
We'll take it a step further here.
And after each breath, the
invitation will be to count a number.
So it would sound like this inhale,
exhale, and then in your head, count one.
Another inhale, another exhale, count two.
And you just try to do
this until you get to 10.
It's a helpful way to monitor
when the mind has wandered off
so that you could bring it back
and deepen that concentration.
So I'll give you a couple of
minutes in silence to practice this.
If you lose your spot and forget what
number you're at, just come back to one.
There's no gold star.
This is just for your own practice.
So try it out.
Good job.
And just remember to remain
relaxed while you're doing this.
It's kind of like a game, but
we want to be easeful with it,
not get caught up in tension.
Okay.
Let's take one deep breath together.
In through the nose.
Out through the mouth.
And when you're ready, you can reorient
yourself and allow the eyes to open.
Great job.
Okay.
So you got to experience
some counting meditation.
You might've been frustrated with my voice
coming in and interrupting, but remember
this is not to get to 10 and then you win.
The numbers are there to serve as
guidance and they help you recognize
if your attention has wandered off,
because if you've stopped counting
that means you stopped being aware.
So each time you notice that
happening, you just start back at one.
This is something you could practice
on your own, or you could go back
through it in this meditation.
Thank you for your practice.
I'll talk to you shortly and take care.
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