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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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We explore the importance of intentional living, of waking up out of autopilot and ‘taking the steering wheel’ of our attention again.
So just settling into your meditation
posture for today's practice.
Allowing the eyes to lightly close.
And as a support to arriving here
and now a little more fully, just
taking three deep, slow, full breaths.
So breathing in.
And breathing out.
Two more breaths like
that in your own time.
And at the end of the next exhale, just
relaxing any control of the breath.
And let the breath settle
into its own natural rhythm.
And now inviting you to begin
paying attention to anything
that's pleasant or enjoyable in
your present moment experience.
So really keeping a focus
grounded in your immediate senses.
So maybe you can notice
something like that your body
is warm and that's pleasant.
Maybe your belly is soft
and that's pleasant.
Maybe there's pleasant sounds around you.
So scanning through your present
moment experience in this way and
being attentive to both the very
subtle pleasant experiences, as
well as those that are more obvious.
You might notice things like the
touch of fabric against skin.
Maybe the texture feels good.
Or, maybe there's an absence
of hunger and that's pleasant.
So just keep scanning your experience.
Enjoying, appreciating, and dwelling in
anything that's here that's pleasant.
And if you find it difficult to
find anything pleasant, there's no
need to worry or judge yourself.
Just bringing a kind and accepting
awareness to whatever's happening for you.
And if the mind wanders off,
just gently guiding it back.
So appreciating and enjoying
everything that's here that's pleasant.
And we can have such a strong tendency to
overlook what we already have in search
of something different or something more.
And we can be so prone to rushing through
our moments instead of really living them.
And we can also fixate on our problems
and difficulties and miss the beauty
of what's right in front of our eyes.
So by cultivating this ability to
pay attention to the pleasant aspects
of our lives, we can have a richer,
fuller and more meaningful life,
even if we're also living with pain
illness or difficulty of some kind.
So today, see if you can take
this appreciative awareness, this
habit of noticing the good, the
pleasant and the enjoyable things
with you into the rest of your day.
So as the practice now draws to a
close, just taking a deep breath in.
And as you breathe out, beginning
to wriggle fingers and toes.
And notice how your mind and body feel
after taking this time for meditation.
And when you're ready, opening the eyes.
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