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In this meditation, we'll practice substituting outdated, fear-based beliefs for new, empowered beliefs, changing how we experience everything in our life.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