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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 make peace with some of our "baggage" and practice finding joy right here and now.
Let's start by finding
a comfortable posture.
This could be sitting down,
lying down or standing.
If it feels okay to do so, you
can invite your eyes to close.
And we'll take a deep breath together
as a way to further settle in.
Breathing in through the nose.
And slowly out through the mouth.
Invite the jaw to soften.
Allow the shoulders to be at ease.
And the hands and the belly.
As the body starts to settle
in, you can let the breath fall
into its own natural rhythm.
You're welcome to place one hand on your
belly to feel that rhythm more vividly.
We'll take a few moments to settle
our attention on the breath.
Notice all the dispersion of thoughts,
ideas, the energy of the day.
Collecting all of that to one
place, this breath, in this moment.
In this meditation, we're focusing
on the theme of good enough healing.
This idea that we don't need to completely
fix or purify all parts of ourselves
in order to start living a good life.
So we're going to do a meditation
that I call resting in wholeness.
And this involves connecting into
the part of us that is fundamentally
okay, the part that is already good
enough, worthy and doesn't need
to be any better to be complete.
We can start by just settling in.
Letting the whole body relax.
And then notice the thoughts
moving through your mind.
And watch how there is a part of
you that is able to observe yourself
thinking, a part of you that knows,
Oh, there's a thought right now.
That's the part that we
want to connect with.
Part of you that is bigger than
your thoughts, bigger than your
trauma, bigger than your emotions,
your concerns, confusion, doubt.
You can even place one hand on
your heart and one on your belly.
And with each breath, feeling
that you're already whole.
You can experience joy, goodness,
fulfillment right now, in
this moment, with this breath.
It's okay to smile if you want to smile.
You're allowed to be happy.
Your past does not define you.
The things you're working
on don't define you.
On the most fundamental
level, you're already perfect.
Breathe that in.
Let's take one more deep breath together.
In through the nose.
And out through the mouth.
And when you're ready,
you can open your eyes.
Well done.
As you go about your day today, see if
you can keep this in mind, this quality
of good enough healing and that on the
deepest level, you're already whole.
Thank you for your practice.
And until we talk again, take care.
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