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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 explore how to step out of the "story" of our mind and into the actuality of our moment-to-moment experience (which is often much less stressful).
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 invite your eyes to close.
And we'll take one deep breath together.
In through the nose.
And slowly out through the mouth.
Inviting the jaw to relax.
Let the shoulders be at ease.
And soften the hands and belly.
Just settling into this
moment, settling into yourself.
The breath can fall
into its natural rhythm.
And you're just tuning into the most basic
elements of your experience right now.
Noticing what it's like to breathe.
What it's like to hear.
What it's like to feel
sensation in your body.
The theme of this meditation
is bare attention.
Stepping out of the story,
judgments, exaggeration, hyperbole
of the moment and just dropping
into the raw, fundamental reality.
Just like in the haiku, "the old
pond, a frog jumps in, plop."
Just the basic elements.
A person in a meditation
posture, breathing.
That's it.
Person in a meditation posture, hearing.
The person in a meditation
posture, thinking.
Take a few moments to apply this
to any aspect of your experience.
Viewing it with this bare attention.
Letting go off the story.
Stepping into your life as
it's actually happening.
Let's take one more deep breath together.
In through the nose.
Out through the mouth.
And when you're ready, you can
invite your eyes to open again.
Great job.
As you go about your day, see
if you can bring this bare
attention into your experience.
You can even put the elements of
your experience into the haiku as
a way to simplify and drop into the
direct elements of what is here.
Thank you for your practice.
And until we talk again, take care.
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