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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 letting go of our old habits and conditionings to make space for the next version of ourselves that we're ready to step into.
Let's start by finding
a comfortable posture.
This could be sitting,
lying down or standing.
If it feels okay to do so,
you can close your eyes.
And we'll take one deep breath together.
Breathing in through the nose.
And slowly out through the mouth.
Inviting the jaw to soften.
Letting the shoulders be at ease.
And allow the belly and hands to relax.
With each exhale, feeling your
body relax a little more deeply.
As the body relaxes, we feel our
attention settling in that much more,
collecting in the present moment.
Attuning to what is this
moment like right now.
In this meditation, we're going to do
some reflection and visualization to help
let go of certain patterns that may no
longer be serving us and move toward a
new way of living that we're inspired by.
So bring to mind something
that you'd like to work on.
A particular habit, pattern,
deep conditioning that feels
like time to let go of.
Once you sense what this is, try to
locate the felt sense of it in the body.
There's part of you that really holds
on to this pattern, this way of being.
When you think about it, where
do you feel it in your body?
Once you have that, imagine this
felt sense of this pattern coming
outside of you and morphing into
a being with shape, color, form.
It could be big, small.
But just imagine that you're sitting
on a park bench with this part of you.
Spending time in its presence.
Looking at it, being with it.
Notice its facial expression.
Just help it feel safe with you right now.
And you're just going to say, I see you.
Thank you for all you have done
to help me or try to help me.
I know that you're still doing
your best to serve me in some way.
But I don't think I need you right now.
You arrived at a crucial time in my
life, but I'm not that person anymore.
I'm ready to become someone new.
Can you help me do that?
And just notice how it responds
IF it says yes, you both can stand up on
the bench together and imagine yourselves
moving toward the direction you want to
go, into the horizon, down a new path.
If it says, no, say thank you.
I understand, but I need
to make this journey.
And imagine yourself getting
up, leaving this part there,
wishing it well and continuing on.
Take one more deep breath.
In through the nose.
Out through the mouth.
And when you're ready, you
can open your eyes again.
Okay.
Great job.
This practice is something you can do
multiple times to start to communicate
to these parts of yourself that hold on
to various scripts and it should help
soften some of the tension and create
an allyship with this part of you.
If not, you at least have the
opportunity to see it, to hear
it and to make an intention to
move in a different direction.
Thank you for your practice.
And until we talk again, take care.
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