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How to Meditate: Meditation 101 for Beginners

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Empowered Beliefs

Cory Muscara






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Empowered Beliefs

In this meditation, we'll practice substituting outdated, fear-based beliefs for new, empowered beliefs, changing how we experience everything in our life.

Let's start by finding

a comfortable posture.

This could be sitting,

lying down or standing.

If it feels okay, you can close your eyes.

And we'll start by taking

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 let the hands and belly be soft.

Remembering that in this moment, there's

no place else you need to be, nothing else

you need to do nowhere you need to get.

With every breath, relaxing

more deeply into this moment.

And we'll just spend a few moments

collecting our attention at our breathing.

So you can place one hand on your

belly and let the breath serve

as an anchor for your attention.

As the mind wanders, we just bring

it back to this breath, this moment.

In this meditation, we'll practice

shifting some of our beliefs

around our current circumstances.

So as you consider what is going on

in your life right now, a difficult

event that recently occurred.

Notice what your belief

is about that event?

What does it mean about you?

What does it mean about life?

What does it mean about

what the future will hold?

Just take a moment to reflect on what some

of the beliefs are surrounding this event.

And as you start to see these beliefs,

it can sometimes be striking, surprising.

So just acknowledged that.

Their thoughts, some of them

very deep thoughts that most

feel ingrained down to our bones.

But they're just thoughts

that moved through the mind.

So take this time to think

about some new beliefs.

What is a new way of thinking

about this experience?

What it could mean?

What it could provide?

How it could help you?

Try thinking about that.

I'll give you some time in silence.

And as you start to bring in

these new beliefs, you can also

notice how they make you feel.

Chances are a more empowering belief

will lead to a more empowered felt sense,

which feels better than helplessness.

So let's take one more

deep breath together.

In through the nose.

And slowly out through the mouth.

And when you're ready, you can

invite your eyes to open again.

Great job today.

We got to practice changing some of

these beliefs, seeing that we don't

need to be enslaved to whatever

the thoughts are in our mind to

telling us what something means.

Continue to reinforce this throughout

the day, by noticing those beliefs as

they arise, just being aware of them.

But seeing, I don't need

to take that so seriously.

What is a different belief I

could take on in this moment?

And then watch how that shifts what is

happening emotionally and psychologically.

Thank you for your practice.

Take care.

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