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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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The process of being more mindful and being in the here and now, untangles us from being lost in the thoughts that create our anxieties and worries.
So just taking a moment now to
gather your focus to the feeling
of your feet on the ground.
No matter what else has being
going on, right now, just inviting
you to simply notice the feeling
of contact, the sensations, where
your feet are touching the ground.
And then before we do anything else,
just taking a big, slow, deep breath in.
And then let it go.
And just doing a couple
more breaths like this.
Breathing in.
And as you breathe in,
feeling the chest expanding.
And as you breathe out, feel
the softening of all those
muscles as the lungs contract.
And as you take one more breath in now.
And let it go.
If you haven't already, allowing the
eyes to just gently close on the exhale.
And just take a moment to let yourself
settle and soften into your seat here.
And letting yourself be as
comfortable as possible.
Just relaxing into this moment.
And we're going to use a breathing
technique called the square
breath to help soothe, calm,
and balance the mind and body.
I'll guide you through.
So just following along
with my instructions.
And starting off now
with a natural inhale.
And a natural exhale.
And on the next breath in, just breathing
in for the count of one, two, three, four.
And now holding the
breath, two, three, four.
Exhale, two, three, four.
And hold the breath out, two, three, four.
Again, inhale, two, three, four.
Hold, two, three, four.
Exhale, two, three, four.
And hold two, three, four.
So just continuing with this square breath
on your own now for a few more rounds.
And if the count of four feels
too short or too long, feel
free to find your own count.
It might be just to the count
of three or maybe up to six.
Just finding your own way, your
own rhythm with this practice.
Aware of each count of the breath,
nothing but the breath, and just
letting everything else go for now.
And after the next exhale, just
letting your breath fall back
into its own natural rhythm.
So no need to control the breath anymore.
But continuing to follow each breath
with your attention, just feeling
the flow of air as it enters the
body, and flows all the way back out.
Just continuing to stay in
touch with the movement and
sensation of the natural breath.
Just one breath and one moment at a time.
Each time thoughts or emotions arise,
just acknowledge them and let them be.
Allowing any thoughts to arise and pass,
like clouds passing through the sky.
So letting these thoughts and emotions
come and go without pushing anything away
and also without getting lost in them.
But just letting things be as they
are, as you continue to rest in the
soothing rhythm of the natural breathing.
There's nothing you need
to fix or solve right now.
There's nothing you need to do or become.
Just take refuge here in this present
moment and let the breath anchor you
and ground you in the here and now.
If the mind wanders off, just
notice what distracted you.
And no matter how important the
thoughts seems to be, just inviting
the mind back to rest in the
movement and sensation of breathing.
And doing this again and again,
as many times as you need to,
and coming back with patience.
Just giving yourself permission now to
take these last few minutes of meditation
where you can just let everything
else go and let your attention rest
in the breath in the same way that
a raft might rest in a moving sea.
And as we approach the end of this
time of meditation, just taking
a moment now to notice how you're
feeling after taking this time out
to settle and find your center.
And then when you're ready, just
bringing the focus of your attention
back to your whole physical body,
sitting here or lying here, breathing.
And slowly just beginning to
wriggle the fingers and the toes.
And when you're ready, opening the eyes.
As you get ready now to go about your
day, just remembering that you can carry
this more steady and grounded awareness
with you into the rest of your day.
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