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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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High Focus, Low Strain

Cory Muscara

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00:00

Meditation

4.5

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High Focus, Low Strain

In this meditation, we'll practice developing a high degree of concentration while also maintaining a high degree of relaxation and ease.

Let's start by finding

a comfortable posture.

This could be sitting down,

lying down or standing.

If it's comfortable to do

so, you can close your eyes.

And we'll take one deep breath together.

In through the nose.

And slowly out through the mouth.

Inviting the jaw to relax.

Let he shoulders be at ease.

As well as the hands and the belly.

The breath can fall

into its natural rhythm.

As we just start to settle ourselves into

this present moment a little more deeply.

The theme of this meditation

will be high focus, low strain.

So we're going to practice bringing a

very high degree of attention, awareness.

Have full clarity in the present

moment and yet not force that

focus, not forced that clarity.

Let's start by giving ourselves

something we can focus on.

The breath is always here and

makes a great focus point.

Typically we might focus at the

belly, but you're also welcome to

focus at the nostrils or anywhere

you feel the breath most vividly.

Start to collect your attention

on each inhale and exhale.

As the mind wanders, gently

returning it back to this breath.

And start to feel as though you're

sharpening your focus, really getting

an increased clarity and precision of

attention on what you're focusing on.

So the sensations of the breath.

Can you zoom in, really

refine the lens of awareness

?

But as you do, making sure to

keep the whole body relaxed.

So notice any subtle forcing

or tensing that happens and

invite that to relax and soften.

High focus, low strain.

Continue to notice more

subtleties and details.

Really be here, but let the

body and mind be relaxed.

Before we close, let's take one more deep

breath together and through the nose.

And out through the mouth.

And when you're ready, you can

invite your eyes to open again.

Great job today.

As you're going about your day really

needing to focus, see what it's like to

bring your experience into higher clarity.

Really focus all of your

attention, but remain totally

calm in the mind and the body.

Thank you for your practice.

Until we talk again, take care.

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