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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 will practice strategies to help us feel less nervous and more calm.
Hey, welcome to this meditation.
I hope you're doing okay.
If you're listening to this, you may
be feeling a little nervous right now.
Maybe there's something you're
anticipating happening that is
creating a feeling of being scared.
If so, know that you're not alone.
A lot of people feel this way
from time to time, including me.
But fortunately, there are ways
that we can help with this to feel a
little more calm, happy, and strong,
even if there is something difficult
that might be coming our way.
So let's start by finding
a comfortable posture.
Maybe this is sitting down on the
floor or in a chair, or perhaps
even lying down on the couch.
If it feels okay to do so,
you can close your eyes.
But if you'd like to keep
them open, that's fine too.
We'll start by taking a
nice, deep calming breath.
Breathing in through the nose.
And then slowly let it
out through the mouth.
Aah, It feels kind of good, right?
Let's try it again.
Breathing in through the nose.
And then slowly let it
out through the mouth.
Let's do one more like that.
Breathing in.
And slowly out.
Great job.
One of the things that can happen
when we're feeling nervous is
our body gets really tight.
So maybe you notice that
happening for yourself right now.
So just check in.
See if there's any tightness in your face.
Particularly around the mouth and the jaw.
Are your teeth clenched right now?
Huh, maybe just invite the
jaw to soften a little bit.
You can even let there be a,
a slight part in your lips so
that the mouth opens just a bit.
How about the shoulders?
I know I hold a lot of
tension in my shoulders.
So maybe take a deep breath.
And on the exhale, let the
shoulders completely relax,
any tension melting away.
And how about the belly?
If you'd like you can place
one hand on your belly.
And with each exhale, letting the
belly relax a little bit more.
When we're nervous, we're often
thinking about something in
the future that might go wrong.
Something that might be
difficult, something scary.
However, we don't actually
know what will happen for sure.
In the future.
Have you ever been scared about something,
but then that thing doesn't actually
happen or it happens differently?
Our thoughts can make us feel
scared about something that
isn't actually here right now.
So take a moment.
You can open your eyes.
And we're just going to find
three things that are here right
now that actually aren't scary,
that may be help us feel calm.
Start by looking for a color
around you that you like.
You might have to look a little bit,
but can you find your favorite color?
Is there anything in the room that's
the same color as your favorite color?
And let's close the eyes for a moment.
And just take your right hand
and place it on your belly.
And just make small circles around
the belly, like a little massage.
And notice, does that feel good?
So this experience is happening right now.
It's not in the future.
You can feel a sense of calm
and ease right in this moment.
And lastly, let's just
focus on our breath.
Your body is breathing right now.
Very simply breathing in.
And breathing out.
And notice how you feel as you do this.
Are you feeling a little less
nervous about the future?
Future things will always be there.
We can't always control what will happen.
But we can train ourselves to not worry
about something that hasn't happened yet.
So when you find yourself caught up
in those thoughts, feeling a little
scared about the future, just try this.
Take one deep breath.
And then say to yourself, I'm
okay right now, I'm just going
to practice being in this moment.
Try saying that to yourself.
Deep breath.
I'm okay right now, I'm just going
to practice being in this moment.
You can do this as many times
as you need throughout the day.
Let's take one last deep breath together.
Breathing in through the nose.
Slowly out through the mouth.
And when you're ready, you
can let your eyes open again.
Thanks for meditating with me.
Hopefully you feel a little
more calm and a little less
nervous than when you started.
You're welcome to do
this meditation again.
And remember throughout the day,
when you feel nervous, just take
a deep breath and remind yourself.
I'm okay right now, I'm just going
to practice being in this moment.
It was great being with you.
I'll talk to you soon.
And until next time, take care.
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