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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 explore four qualities that can help us live with presence, connection, and happiness.
Let's begin 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 now.
And we'll take one deep
breath together to settle in.
Breathing in through the nose.
And slowly out through the mouth.
Inviting the jaw to relax.
The teeth don't need to be clenched.
Inviting the shoulders to soften.
As well as the hands and the belly.
And overall, you can just give
the entire body the invitation
to disengage, to relax.
And as the body falls into
ease, you can let the breath
fall into its natural rhythm.
We'll spend a few moments, anchoring
our attention on the breath as a way to
stabilize our focus and our presence.
In this meditation, we're exploring
the four pillars of presence - focus,
allowing, curiosity and embodiment.
So as you rest here, check in with
yourself and see, am I focused?
And what would it be like to bring more
focus and attunement to this moment?
It could be on the moment itself,
or it could be on the breath.
So really getting precise
in your awareness.
And then we have allowing.
Are you in an allowing
relationship to your experience?
One of balance, ease, where
you're not resisting what
arises and not holding onto it.
Just like a clear screen and
wind moves through it as it will.
So connecting to that.
And what sort of adjustments might you
need to make to become more allowing?
We also have a curiosity.
The thing that brings us closer
to our present moment experience.
So, what might it be like to amplify
your curiosity in this moment to
increase the gentle wonder of what
is this moment like right now?
And lastly embodiment.
Experience this moment with all of
your senses and the felt sense of
this moment, sensations, emotions.
Making space for all of it.
So let's take one more
deep breath together.
In through the nose.
And out through the mouth.
When you're ready, you
can open your eyes again.
Great job today.
See if you can practice these four
principles in your day to day life.
Thank you for your practice.
And until we talk again, take care.
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