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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 practice to help you untangle from unhelpful thoughts and the suffering they can create.
So just starting now by finding as
comfortable a position as possible.
And if you care to, just
lightly closing the eyes.
And as a way of settling in here a
little more fully, just inviting you
to take three deep, slow, full breaths.
So breathing in.
And breathing out.
Two more breaths like that.
And then at the end of this next
exhale, just settling your awareness
right into your body and right down
into the contact points between
your body and the ground beneath.
Just feeling all of the sensations
at those contact points.
Grounding your awareness right
here and now in the sensations
of the contact points between
body and the surface beneath.
And now beginning to slowly scan
your attention around your body.
And noticing the touch
of clothing on your skin.
All the different textures and sensations.
And now feeling the breath flowing
in and out of the nostrils.
And perhaps noticing the subtle
change in temperature between
the in-breath and the out-breath.
The breath is a little cooler on the
inhale, a little bit warmer on the exhale.
And then take a moment to tune
into the sounds all around you.
Just taking in the song of this moment.
From time to time, you might notice
your attention wander away from
listening to sounds and gets caught
up in thinking, not a problem.
As soon as you notice this,
just take a second to notice
what thought pulled you away.
And then simply bring your focus
back to listening to sounds,
just for a few more moments.
So we've been using an awareness
of our sense perceptions to really
anchor us in mindful awareness.
And in our daily lives, there are
many ways in which we can use our
senses to help us become present.
So the next time you're stuck in traffic,
instead of worrying or ruminating or
cursing the traffic, you could simply
feel your hands on the steering wheel or
feeling the breath in your body, and take
a moment to cultivate presence and calm.
Or perhaps you could notice the
colors and the sounds all around
you on your lunch break today.
And really try and remember that
you can use this awareness of your
senses as a mindfulness reminder.
This cultivation of mindfulness through
your senses is not only a really powerful
way to wake up to the present moment,
but it's also one of the most enjoyable.
So now, just gradually bringing
this meditation to a close
by taking a deep breath in.
And as you breathe out, beginning
to wriggle the fingers and the toes.
And then open the eyes.
And just notice how your mind
and body are feeling after taking
this time out for meditation.
Okay, so congratulations on
completing today's practice.
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