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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 will practice loosening our mental and emotional grip around the past, and embracing this moment with excitement and ease.
Let's start by finding
a comfortable posture.
This could be sitting down, lying
down or standing up, whatever
feels good for your body.
If it's okay to do so,
you can close your eyes.
And we'll take a deep breath
together to settle in.
Breathing in through the nose.
And slowly out through the mouth.
Inviting your jaw to relax and soften.
The teeth don't need to be clenched.
Allow the shoulders to be at ease.
As well as the hands and the belly.
As the body relaxes, your breath
can come back to its natural rhythm.
You don't need to force it or
breathe in a way that you think
is appropriate for meditation.
It's whatever feels good for you.
And we'll take a few moments to
settle our attention on the breath,
making that our object of awareness.
You can place one hand on your belly if
it helps you feel the breath more vividly.
And as the mind wanders, we just
notice it and bring the attention
right back to the breath over and over.
I'll give you some time to practice.
In this meditation, we're exploring
the idea of letting go and how to
cultivate a mind that can let go.
And although this can feel like a
big endeavor or something difficult
to accomplish, we're actually doing
it in every moment of meditation.
So each time you notice the mind wander
into a thought, you practice letting
it go and coming back to the breath.
It wanders off again, and holds
on tight to a thought pattern
or an idea, and we just practice
letting go and back to the breath.
That is letting go on the most micro
level and helps us cultivate a mind
that can let go in bigger ways.
So let's continue to practice that.
And each time, view returning from the
thoughts as a practice of letting go.
Attachment to things also shows
up as tension in the body.
Chances are, if we're gripping at
something or really wants something to
remain as it is, we'll feel tension.
You can start to work on this by
focusing on the breath with total ease.
And when the mind wanders and gets
caught up in thoughts, as you bring
it back and let go, also practice
completely relaxing the body.
And each time you do notice that you
can let go and you're still okay.
Try it out.
Just this breath, letting
go of everything else.
Any agenda, anything you want to
maintain, relationship you're holding
on to, let it go and right back here.
Relax the body.
Relax the mind.
Let's take one more deep breath together.
In through the nose.
And out through the mouth.
Great job.
See if you can bring
this with you into today.
When you notice yourself
gripping, tightening, relax
the mind, relax the body.
And let yourself see that you
can let go and still be okay.
Thank you for your practice.
Have a great day.
Take care.
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