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How to Meditate: Meditation 101 for Beginners

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Calm Thoughts

Cory Muscara






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Calm Thoughts

In this meditation, we'll practice calming our thoughts for more relaxation and deeper sleep.

Our meditation will involve

calming our thoughts.

If you haven't already, you

can invite your eyes to close.

And we'll begin by tuning

into the sound of a bell.

When you hear it, just give it your

full presence, letting the sound, relax

your attention and settle your mind.

Let's take a nice deep breath.

In through the nose.

And out slowly through the mouth.

Inviting the jaw to relax.

Let the neck and shoulders be at ease.

And invite the belly to soften.

The day is finished.

There's no place else you need to be.

Nothing else you need to do.

And no problems you need to solve.

Just allow yourself to be fully here.

The breath can be soft

and in its natural rhythm.

And as the mind wanders,

you can just gently bring it

back to feeling each breath.

The soft, rhythmic movement,

breathing in and breathing out.

Just turn your attention

now to your thoughts.

Not fueling them or creating

more thoughts, but just simply

watching those thoughts like

clouds passing through the sky.

So much of our tension comes

from fighting our thinking.

And so here, we're creating some

separation from our thoughts,

as our bodies relax more

deeply, as our breath softens.

And as, as thoughts moved through

the sky of the mind, there's

just a gentle awareness of them.

Just a thought, just another

cloud coming and going.

Notice how all of these thoughts

can be there, but you can be

calm and at ease in your body.

They don't have to control you.

You can let them be

and they'll let you be.

No need to fight our thinking.

Just letting there be

spaciousness and ease.

Becoming as big and vast as the sky.

And if at any point the thoughts become

too overwhelming, it's okay to bring

your attention just back to the breath.

As we move to the end of this

meditation, you're welcome to

replay it, if it would be helpful.

But if you feel yourself drifting

off into a sleep, allow your mind to

let go, allow your body to let go.

And enjoy a restful sleep.

And take care.

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