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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 meditation to help you ground into the steadiness and calm of the present moment.
So now just taking a moment to
settle in to your meditation posture.
And if you haven't already just
allowing the eyes to gently close.
And as a way of grounding the fullness
of your awareness in this moment,
just letting awareness flow all
the way down and touch the ground.
So feeling the sensations in the soles of
your feet, and just feeling the soles of
the feet touching this surface beneath.
And feeling all the sensations
here on the soles of the feet.
There may be pulsing, pressure, tingling,
sensations of textures, perhaps.
Even if your feet are not on the
ground, you can still do this.
Just tuning into the sensations
at the soles of the feet.
And now bringing awareness to the
sensations of breathing in the belly.
And you might like to place a hand
or perhaps both hands on the belly
and just bringing the full attention
to the sensations of the breathing.
Just feeling the hands and
the belly rising on the inhale
and falling on the exhale.
And now drawing the focus
into the chest area.
An area sometimes referred
to as the heart space.
Just bringing your full attention
to the center of the chest and
you might like to place again a
hand or both hands over the chest.
And just with your attention here, just
feeling that gentle flow of the breathing.
So these are three ways that you can
ground awareness in the present moment.
The first is by feeling the touch of
your body against the ground and the
soles of the feet, or you can place hands
on the belly and feel the breath here.
Well, same thing with the heart
space, placing hands over the
chest and feeling thebreath here.
These are three really powerful
ways that you can ground your
awareness in the present moment.
So as this practice now begins
to draw to a close, you might
like to just relax the hands back
down to the lap or in the knees.
And, and bring awareness to the whole
body sitting here, breathing now.
So if you feel a bit caught up stress or
just needing to find your center again,
you can ground your awareness in the
here and now by either placing your hands
on the belly or the chest, feeling the
breath, or you can simply let awareness
flow down and touch the ground, feeling
the soles of the feet and your connection
point to the ground beneath you.
It's such a simple and effective
way to reconnect to your calm
center and a steady awareness again.
I'm wishing you a wonderful day.
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