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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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This is a practice to develop equanimity: the ability to stay grounded in a non-reactive, non-judgemental awareness of the present moment.
So now just finding a comfortable
position for this meditation.
And when you're ready, allowing
the eyes to gently close.
And as a way of gathering your awareness
more fully to the here and now, just
taking three deep, slow, full breaths.
So breathing in.
And breathing out.
And just taking two more
breaths in the same way.
And seeing if you can follow
the flow of the breath all the
way in, and all the way out.
And at the end of the next
exhale, just letting the breath
return to its own natural rhythm.
Shifting your attention all the way
down into the soles of the feet.
And just being aware of any
sensations that are there.
Exploring all the sensations in this
part of the body for a few moments.
And then scan the attention upwards.
Bringing it into the ankles.
The lower legs.
The thighs.
And scanning the pelvic
area and the sit bones.
And the back.
And the belly.
That bottom area of the torso.
Now scanning the upper part of
the torso, the chest and the back.
And then feeling into
the arms and the hands.
The shoulders, the neck and the head.
And once you've completed the length
of the body, you can begin scanning
downward slowly in your own time.
Scanning the body from top to bottom.
Tuning into any and all sensations
you find with a kindly curiosity.
And as best you can, just noticing
what sensations are here without
trying to change or control anything.
Just letting it all be exactly as it is.
It's not so important what
kinds of sensations are here.
And we're not trying to get all
pleasant sensations and make
the unpleasant ones go away.
Instead, we're learning to observe
sensations as they are moment by moment
without automatically reacting to them.
So just continuing to scan the body,
noticing sensations without mental
commentary about the sensations.
Just feeling what's here to
be felt, moment by moment.
As you continue to develop non-reactivity
through mindfulness practice, you'll
find yourself becoming less reactive
to the ups and downs of life too.
When difficulty comes your way,
you'll be more able to handle the
challenge with wisdom and calm, and
you'll be better equipped to maintain
peace of mind in all circumstances.
And as this practice now comes to a
close, just taking a deep breath in.
Breathing out, wriggling fingers and toes.
And blinking open the eyes.
And take a moment to notice how you feel
after taking this time out for meditation.
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