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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 practice changing our mindset around failure so that we can move more confidently into the person we're trying to become.
Let's begin by finding
a comfortable posture.
This could be sitting down,
lying down or standing.
If it feels okay to do so,
you can close your eyes.
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 soften and relax.
Letting the shoulders be at ease.
As well as the hands and the belly.
As the body relaxes, the breath can
settle back into its natural rhythm.
Let's take a few moments to anchor
our attention into the present moment
by attuning ourselves to the breath.
So just feeling how the
rhythm of the breath is today.
Is it long?
Is it short?
And meeting it with
curiosity, non-judgment.
Riding each wave of the
breath with your awareness.
In this meditation, we're talking
about how to embrace failure.
Learning to see it as an opportunity.
And this is especially true in meditation.
We typically give ourselves something
to focus on, such as the breath.
And then the mind wanders and when it
wanders, we think, ah, that's a failure.
I'm not doing this well.
But if it didn't wander, we wouldn't
be able to practice bringing it back.
We wouldn't be able to develop
that capacity and that muscle.
So we need the mind to wander, to develop
the muscle of focus and of presence.
So let's continue focusing
on the present moment.
This could be the breath.
If you want to continue as we started,
just feeling the body breathing.
But you could also do a body scan,
feeling different sensations in the
body, or just rest in awareness.
So we're stabilizing our attention
somewhere in the present moment.
And we're happy to be stabilized.
But we're also happy for when
the mind wanders off, because
it means we get to practice.
It's an opportunity.
So just wait for that moment to happen.
When it does, when you notice a
thought, give it a smile and say, great.
Now I get to come back.
And just do this over and over.
Really starting to get excited
when you see the mind get caught up
in thoughts or judgments, because
without it, we couldn't practice.
So we're just changing that
association, embracing what we might
perceive as failure and reframing
it as our only path to growth.
Let's take one more deep breath together.
In through the nose.
And out through the mouth.
Great job today.
As you go about your day, notice other
things that you might perceive as
failures, that you could reframe as a
positive, as something that is leading to
your growth in any dimension of your life.
Thank you for your practice.
And until we talk again, take care.
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