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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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Learn to infuse your meditation practice with kindness, joy, ease and lightness.
So just taking a moment to settle
in to your meditation posture.
And when you're ready, just
allowing your eyes to gently close.
And now just bringing all of your
attention to the feeling of the breath
moving in your body, that gentle rhythm.
And being with each inhale and
each exhale as they flow in.
And out.
And can you begin to bring an
attitude of warmth and kindness
to the sensations of the breath,?
Almost as if you were breathing
kindness into and out from
the sensations of breathing.
Almost as if you could bathe the
breath in warmth, kindness, and ease.
And if the mind wanders, just
notice what happens when the
mind wanders, how you respond.
And do you become
frustrated and impatient?
And do you have any sense of
aggression towards the mind?
Do you kind of rough handle it
and yank it back to the breath?
So this can be one of the most
powerful points in meditation,
to cultivate a kinder mind.
So whenever you notice the mind has
wandered, see if you can just take a
moment to really appreciate and absorb
that this is a moment of waking up.
It's a little bit like having an inner
smile at the fact that you're awake again
and no longer caught up in the mind.
And then with gentleness, with
patience, just guide the mind back
gently to the sensations of the breath.
So just continuing to practice like that.
If the mind wanders, just
kindly bringing it home to the
present moment via the breath.
Just seeing if you can saturate
the whole meditation with this
kind of ease, patience and kindness
towards yourself in the mind.
So if it feels a little bit tricky or
unnatural to bring kindness to yourself
in the mind in this way, don't worry.
Many people who aren't used
to this kind of practice find
it a little clunky at first.
So if you find it tricky, try to be
patient with yourself and where you're at.
Or if we can continue to bring this
attitude of kindness and compassion
into our meditation, it can really
transform our whole practice.
It brings with it more
ease, lightness and joy.
And not only that, but the way we
train in meditation, of course,
ripples out into our life.
So if we can be less harsh and impatient,
less judgmental with ourselves in
meditation, then of course we're going to
be more kind, patient and less judgmental
with ourselves and others in life.
And we can become islands of sanity
and peace in a frantic world.
So as this practice now comes to a
close, just take a deep breath in.
And breathing, out wriggling fingers.
Blinking open the eyes.
And just noticing how you're
feeling after bathing yourself
in kindness and awareness.
Well, thank you so much
for your practice today.
Take care.
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