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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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In this meditation, we'll practice releasing excess tension in our body so we can settle into deep states of relaxation.
Today, we're going to focus on calming
the tension in our bodies, which is a very
common by-product of experiencing anxiety.
So let's get started with the meditation.
If you haven't already,
you can find a comfortable
posture, sitting or lying down.
And you can invite your eyes to
close, if that feels okay for you.
We'll begin by settling our
attention with the bells.
Taking a deep breath together.
In through the nose.
And slowly out through the mouth.
Inviting the jaw to soften and relax.
Letting the shoulders be at ease.
And letting the belly be calm and soft.
Eventually allow the breath to
come back to its natural rhythm.
And remind yourself that in this moment,
there's no place else you need to be,
nothing else you need to do, nothing
you need to solve or accomplish.
And see if you can feel some of the ease
that comes with that acknowledgement,
that you don't actually have to
do anything right now or become
any better version of yourself.
For me, I noticed an immediate
settling in, in my body.
So just check in with
your body for a moment.
And you can do a mental body scan where
you feel your body from your feet.
And then over the course of
about 10 seconds, just scan
up to the top of the head.
We'll do it together.
So feeling the sensations in the feet.
The calves, shins.
Knees.
Thighs.
Pelvis.
Torso, belly, chest, back.
The arms.
And then the head, neck, shoulders.
We're kind of just touching each of
those areas with our awareness and
sensing, is there anywhere in particular
that we're holding some excess tension?
And so find one area of the body
that feels particularly tense.
You might imagine it almost
like ice, hard and rigid.
And on our next inhale, we're going
to feel as though we're breathing
in warm air into that tension.
Breathing in nice warm air.
So breathing in.
And as you do, feeling that
ice melt just a little bit.
As you take an exhale, feeling the ice
soften, turning a little bit more liquid.
Breathing in again, into
that ice at tension.
Filling it with warmth, melting
that ice just a bit and exhale.
Relaxing a little more deeply.
One more breath into that area.
Breathing in.
Hold it for a moment.
Three, two, one.
And then exhale.
Letting it soften and just melt away.
Just breathing a couple moments,
feeling the body be at ease.
To close our meditation,
I'll ring the bells.
Bring your full awareness
to the sound of the bell.
So well done.
That breathing exercise into the body
that we did is something that you can
do with many different body parts.
So as you move throughout the day and
you notice yourself accumulating this
tension, just feel as though you're
breathing warm air into that region
of the body, softening and melting
any tension that might've accumulated.
Try this out and take care.
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