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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 looking at our day through the lens of gratitude, helping to settle our system and relax into the evening.
Let's settle in so that we
can wind down from the day.
So just finding a comfortable
posture, perhaps sitting or lying down.
And if it feels comfortable for
you to do so, you can just invite
your eyes now to gently close.
And we'll start by taking
one deep breath together.
So in through the nose.
And slowly out through the mouth.
And just inviting the whole
body to really settle in here.
Inviting the jaw to soften.
Letting the shoulders be at ease.
And letting the, the belly be soft.
All the little muscles
behind the eyes can soften.
So as much as possible, just letting
the whole body relax and let go.
So you did your work today.
And some of it may have
gone as you wanted it to.
Other parts of it, maybe not.
And that's okay.
That's just part of what
it means to be human.
But you're here now at the end of
your day, and this is your time to
reset, where you ground yourself
again and find a little more
calm as you enter your evening.
So as your body starts to
settle in, your breath can come
back into its natural rhythm.
So just noticing how the
breathing is in this moment.
Noticing the sense of the
breathing in the chest.
Is it short or is it long and deep?
So just noticing how it is with curiosity.
There's no need to change
the breath in any way.
Just noticing how the breathing is.
And we're making space here for the mind
and the body to recalibrate and settle
down into whatever way they need to
be and whatever pace they need to go.
So just feeling what it's like to
create this spaciousness for yourself.
So nothing you need to change.
So nowhere you need to get to right now,
nothing else you need to accomplish.
Just relaxing into this moment of
your day and this spacious awareness.
And just noticing the feeling
of your body breathing.
There's no need to change
the breath in any way.
Just letting the body breathe in its
own natural rhythm and spending a few
moments just being with your breathing.
And if the mind starts getting caught up
and thinking about things that happened
earlier in the day or things that you
still need to get done, things that
might happen tomorrow, just meeting
those thoughts with a soft awareness,
knowing there will always be more to do.
And so, and so, as we acknowledge the
never-ending nature of getting things
done, then just inviting awareness to
come right back here to this moment.
Just knowing that the day is
unfolded, just how it has.
And can you let all of that go
and just be here with just this
breath and just this moment?
So one way that we can further settle
ourselves into the present moment
and find some peace and grounding is
to reflect on something that we're
grateful for about how today unfolded.
You know, something that you really
appreciated about it, how you showed up,
or something you did, an interaction,
something to be grateful for.
So invite you now to take a moment
to reflect on today and just
highlight in your own mind what
you appreciated, what went well or
what are you really grateful for.
It can sometimes be easy for the
mind to drift to the negative.
So if and when that happens,
we just smile at the mind.
You know, this is just what minds do.
And then just seeing if you can
reorient yourself back to focusing
on something positive, something
that you really did appreciate,
even if it's only really small.
And as you continue to connect to those
things that you're really grateful
for, that you really appreciate,
just noticing if there's a grounding
quality that this practice elicits.
And really let yourself feel
that and settle into that.
Just focusing on what you grateful for,
what you really appreciated about today.
And then really letting that
sense of gratitude really be felt
fully in the body, in the mind.
Noticing that grounding
quality that gratitude elicits.
And as we come to the end of
this meditation, let's just take
one more deep breath together.
So in through the nose.
And out through the mouth.
And when you're ready, you
might like to invite the eyes
to open and really reorienting
yourself in the space around you.
And you can stay still in this
space for as long as you'd like.
And as you continue to unwind before
sleep, I hope you can take this time to
really be grounded, present and at ease.
Enjoy the rest of your
evening and take care.
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