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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 will practice an ancient form of meditation designed to cultivate unconditional love and acceptance toward ourselves and others.
Let's start by settling
into a comfortable posture.
This could be sitting,
standing, or lying down.
If it feels comfortable to do
so, you can close your eyes.
And we'll take one deep
breath together to begin.
In through the nose.
Out through the mouth.
Inviting the jaw to soften.
The shoulders be at ease.
As well as the hands and the belly.
As the body starts to settle
in, the breath can come
back to its natural rhythm.
In this meditation, we're going to
practice loving kindness, which will
involve using visualization and phrases to
activate the feeling of loving kindness in
our mind and you could say in our heart.
And for this meditation, we're
going to practice cultivating this
loving kindness toward ourselves.
So I invite you to imagine yourself
in a place, a setting where you're
completely fulfilled, happy,
living the life that you most want.
And just imagine yourself looking
at yourself in this scene.
Notice if there are people
around you and who's there.
Are you in your home, somewhere
else, different geography?
And noticed the look on your face.
What's your expression?
As you look at yourself, just
see that you're truly happy and
notice what it's like to witness
yourself in this way, really making
the scene as vivid as possible.
Allow yourself and your imagination to go
off and give yourself whatever you want
and see yourself experiencing whatever it
is you most long for and feeling deeply
fulfilled, complete, and continuing
to watch the scene as it unfolds.
And as you do, notice how
you're starting to feel.
What's it like to see yourself fulfilled?
And are you able to touch into what
that could feel like in this moment?
And as you start to connect to this
feeling, you can let go of the visual.
reconnect to your body right now and
offer yourself a wish of wellbeing.
Perhaps by saying, may I be happy.
May I be happy.
You can recite this in your own mind,
feeling the intention behind the words
and what that happiness could feel like.
May I be happy.
Let the goodness of that move
throughout your body, envelop
you like a warm blanket.
May I be happy.
Not in the future, but right now.
Can you touch into it right now?
May I be happy.
Let's take one more deep
breath before we close.
In through the nose.
Slowly out through the mouth.
And when you're ready, you can
reorient yourself and open your eyes.
Great job.
So sometimes loving
kindness can be difficult.
Sometimes it can be really
easy and feel really good.
The more we do this practice, the
more we're giving ourselves permission
to be fulfilled, to be happy, which
we're all looking for in some level.
Thank you for your practice.
And until next time, take care.
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