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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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A key way to calm the mind is to ground the attention in the body. By attuning to the body, breath and the senses we can allow awareness of the present to relieve the anxiety of the mind.
In this practice, finding a posture where
you can sit with ease, with relaxation.
Closing your eyes, or if that's
not comfortable lowering your gaze.
And in this practice of calming the
anxious mind, we're going to attune
to the body and the breath as a way to
ground, bring some ease, some relaxation.
So first beginning by scanning your
attention through your body and
releasing any unnecessary tension.
Softening your jaw.
Releasing your shoulders.
Relaxing your belly.
And then no matter what is happening
in your mind or in your life, bring
your attention into your body.
Feeling that contact fullness of your
body, touching the ground, the earth.
Feel that sensation of contact and
the sit bones, the thighs, the feet.
Feeling a sense of the
earth supporting you.
And attuning to the stillness and the
silence and the groundedness of the earth.
Imagining you're like a tree rooting
down into the earth, grounded, connected.
And then bringing awareness to
the sensations in your body.
And be aware that the body is a
wonderful resource for grounding
attention in the present moment.
No need to think about
the body nor visualize.
Just sensing your posture in
the body attuning to stillness.
And all the sensations that are present.
Tense, relaxed, tingling, vibration.
And allowing whatever's here to be here.
And each time you notice your attention
pulled to thoughts, to worries to an
imagined future, simply recognizing,
oh, thinking is happening, planning is
happening, anticipation is happening.
Worry is like this.
Fear thinking is like this.
And then releasing those
thoughts and returning attention
to the physical experience of
sitting, grounded on the earth.
And the same way, including
awareness of breathing.
Not needing to breathe in
any particular way, allowing
the breath to breathe itself.
Feeling and sensing all the sensations
of the inhale, sensations of the
exhale, any pause between breaths.
And allowing attention to settle or absorb
into the simple sensations of breathing.
Being curious how each breath
is distinct from the last.
And in particular, feeling
the quality of the exhale.
Noticing the quality of release or ease
or relaxation as we release in the exhale.
And if it's helpful, you can
slightly elongate the exhalation.
Allowing a pause before
the next in-breath.
Noticing how grounding attention in
the body and the breath can divert
attention away from the mind and its
thoughts and worries, and anxiety.
And again, each time your
attention is pulled into thoughts,
into worries about the future,
anxiety, noticing it, naming it.
Oh, thinking is like this.
Planning and worry is like this.
And then shifting your attention to your
body and notice if you feel any particular
emotion, like anxiety, worry, fear.
If it's very strong, it can be
helpful to place a hand where you
feel that experience, that emotion.
Hand on the chest or hand on
the belly, bringing a quality of
care, soothing, kind attention.
And as you release the thoughts,
allows the feelings to subside.
And then again, we resume
awareness of the body.
awareness of breath.
We bring awareness to anything that's not
the anxious mind, anything that allows
us to ground in the present moment.
Sounds, quality of space all around us.
Feeling the spaciousness of
awareness can hold any experience.
And continuing to ground awareness
in the body, with breathing.
And being curious if there are any
sensations that are pleasant, or
easeful, grounding, calming, soothing.
And letting our attention rest there.
In this last minute of the practice,
continuing to atune to the quality
of relaxation on the exhale.
To the sensations of the
body, particularly those
that have ease, groundedness.
And aware of other experience around.
Sounds, other sensations.
And releasing the thoughts as they
arise, unhooking attention and
coming back over and over into the
physical sensory present moment.
And with mindfulness, each time you
notice your attention being caught by
a thought or worry, a plan anxiety,
noticing that, naming it, releasing it.
Feeling the body, feeling any
particular emotion that's present.
Bringing a kind attention,
soothing attention.
Are there any feeling of anxiety or
fear, continuing to use the breath as a
support for not just being in the present
moment, but also for relaxation and ease.
And as we bring the practice to a close,
noticing the influence of this practice.
Knowing that you can continue to bring
this quality of grounded attention in the
body and grounded attention to the breath
as a way of working with the anxious mind.
Please enjoy your practice.
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