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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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A Body Scan where we consciously imagine the whole body becoming filled with light and ease.
This is going to be a body scan,
filling the body with light.
So I'd recommend doing it
lying down, if you can.
But if this is going to be
uncomfortable for any reason, then
of course, adopting another posture.
And let's allow our awareness
to settle down into the body.
Perhaps taking a deep breath
in, and then on the out-breath
giving the weight up to gravity.
And dropping awareness into the
points of contact between the body
and the surface it's resting upon.
Allowing the breathing to settle
and to find its own natural rhythm.
Sense of swelling on the
in-breath, subsiding on the
out-breath in the whole body.
And now allowing our awareness to flow
down through the body, down through
the legs, all the way into the toes.
Feeling any sensations in the toes.
And if you can't feel anything
for any reason, that's fine.
But just seeing if you can be
aware of the toes, of inhabiting
the toes with awareness.
And imagining that the toes are filled
with light, with spaciousness, with ease.
And allowing the sense to flow down into
the feet, the soles, the tops, the ankles.
So the feet become drenched in
light, drenched and radiance,
drenched in openness, softness.
And allowing the sense to pour up
through the ankles, into the lower legs.
And then as quality of light, of
radiance overflows and pours into
the knees, filling into the shape of
the knees, however, their positioned.
And overflowing to pour up and
saturate the thighs, the big
muscles of the thighs, the bones.
So the thighs are full of
this radiant awareness.
And if you've got any discomfort,
anywhere in the legs or the feet, seeing
if it can be soothed and softened by
this quality of light and radiance.
As we breathe, as we rest here.
And pouring up through
the hips and the buttocks.
Letting the buttocks be soft, whether
we're lying down or whether we're
sitting, full of light, full of radiance.
And allowing this quality now to
pour up and to feel the abdomen,
the belly, deep inside the body.
And feeling the way the abdomen swells
a little bit on the in-breath and
subsides on the out-breath, being
careful not to force or strain.
Letting this be the natural
breath with receptive awareness.
And now allowing this quality of
light, the body filling with light
to pour up into the whole chest
area, the ribs and the lungs.
And the rhythm of breathing.
An opening, expanding phase on
the in-breath and a subsiding
phase on the out-breath.
Broadening to be aware of the whole
front of the torso, the abdomen,
and the chest, full of light.
And allowing awareness to rest
and the rhythm of breathing.
Expanding, subsiding, expanding subsiding.
And now allowing our awareness to flow
all the way down to the buttocks and the
back of the body and allowing us quality
of light to pour up into the lower back.
Can you feel breathing expressing
itself in the lower back in any way?
Perhaps an expanding and a
subsiding, expanding, subsiding.
Maybe the angle or the shape is changing
a little bit with each in- and out-breath.
If there's any discomfort allowing
it to be soothed and softened by
this quality of light, radiance
and the rhythm of breathing.
And allowing this quality now to pour up
through the whole back of the body, the
middle back and the upper back, the length
of the spine, the breadth of the back
and the rhythm of breathing expressing
itself in the whole back of the body.
Opening subsiding, opening, subsiding.
Now expanding to have this
quality of light filling the whole
torso, the front, the back, the
sides, the inside, the surface.
The soothing, gentle light and the
rhythm of breathing in the whole torso.
Soothing any hard edges,
softening any contraction.
Now allowing this quality to pour
through the shoulders all the way
down to the very tips of the fingers.
So the shoulders, the arms, the
hands, the fingers all become
drenched and saturated in light.
Gentle, soothing quality.
Having the hands resting in gravity.
The shoulders falling away
from the midline of the body
as the arms rest in gravity.
And now allowing our awareness to
flow up into the neck and the head.
If you're lying down, checking that
we're giving the weight of the head
up to the pillow or the cushion fully.
If we're sitting, having the head poised
on the top of the neck as best we can.
And let's allow this quality of
light and radiance to completely
saturate the whole head.
Maybe even the brain so the brain can
rest in this quality of brightness.
And the whole face.
Forehead, eyes, cheeks, nose,
lips, jaw, tongue, mouth.
Full of softness, full of light.
And now expanding awareness
to be aware of the whole body.
The legs, the torso, the
arms, neck, head, face.
Resting our awareness very
deeply inside the whole body.
Resting inside this quality of
the whole body being filled with
light, filled with ease or the
possibility of ease and breathing.
Any hard edges, any contractions,
soothed and eased by breath, by light.
By this quality of resting
here, moment by moment.
And as we began to prepare to bring this
meditation to a close, perhaps forming
an intention to take this quality with
you into your day, if you're doing
this during the day or into your sleep,
if you're doing it in the evening.
This quality of rest, ease,
light, brightness, softness.
And when it comes time to move,
moving gently and carefully.
And re-engaging with whatever
you're going to do next.
And thank you so much for
practicing with me today.
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