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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 use a simple mantra to help us meet our experience with presence, balance, and ease.
Let's start by finding
a comfortable posture.
This could be sitting,
standing or lying down.
If it feels okay to do so,
you can close your eyes.
We'll take a deep breath to
settle in .In through the nose.
Out through the mouth.
Inviting the jaw to relax.
The shoulders can be at ease.
As well as the hands and the belly.
Giving your body permission to
let go for this period of time.
The breath can be at its natural rhythm.
And we'll take a few moments to settle
our attention in the present moment.
You can focus on your body breathing
or use something else as an anchor
for your attention, like tuning into
sound or some part of your body making
contact with the floor or your seat.
When the mind wanders, we give
it a soft acknowledgement.
And then use that awareness
to bring the attention back.
This moment, this breath.
In this meditation, we're going to be
cultivating equanimity, this ability
to be grounded, amid the changing
landscape of our experience, and to
help us cultivate this quality of mind,
we're going to use a phrase talked
about by the teacher Vinny Ferraro.
That phrase is: this
moment it's like this.
This moment it's like this.
And so you can continue focusing
on your breath or some other
experience, but periodically dropping
this phrase into your awareness,
this moment it's like this.
This is especially helpful if
you're feeling something difficult.
We can meet that
experience with awareness.
Acknowledge it.
This moment it's like this, not
forever, not necessarily, even
for a few more moments, but
just right now, it's like this.
As we come to the end of our meditation,
let's take one more deep breath together.
In through the nose.
Slowly out through the mouth.
When you're ready, you can reorient
yourself back into the space
and invite your eyes to open.
Great job.
As you go about your day to
day, periodically try to drop
this phrase into your awareness,
this moment it's like this.
It will help you make more internal space
for whatever the current experience is
rather than trying to compartmentalize
it, suppress it or fight it.
Thank you for your practice and take care.
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