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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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This is a meditation to help you release tension if you’re feeling a little stressed, or wound up.
This is a meditation to
help you let go of tension.
Chances are, if you're playing this
session, something has you feeling
a little bit stressed or perhaps
the body feels tense or wound up.
So just taking a few moments now
to ensure that you're sitting
comfortably, even if the mind is
really busy or the body's tense.
And when you're ready, just allowing
the eyes to gently close, or perhaps
you can just adopt a soft gaze.
Knowing now that no matter what's
going on, you have this time
and space to begin to unwind.
Just taking some deep,
slow, full breaths now.
As you breathe in, notice the feeling
of fresh air filling the body.
And as you breathe out, can you
allow the muscles in the body
to soften and relax a little.
Softening and relaxing a little
more with each and every exhale.
Surrendering the weight of your
body into gravity and allowing
your attention to settle more and
more fully into the here and now.
Many control of the breath, just
letting the body settle back into
its own natural rhythm of breathing.
And no matter what's on the mind
right now, there's no need to try
and change or control the thoughts.
Just let the mind do
whatever it wants to do.
And just for the next little
while we're going to focus our
attention in the physical body.
So now just landing attention
in the feeling of the breath
in your body, wherever you feel
the sensations the most vividly.
Just allowing your attention now
to rest here in the movement and
sensation of the breath as it
gently rocks and cradles the body.
See if you can be attentive to
the full length of the inhale and
the full length of the exhale.
Letting go of everything else now.
Just focusing on the
breath, only the breath.
Just being attentive to the feeling
of the breath, one breath at a time.
And now shift attention to the body.
And just noticing if there's any tension,
tightness or holding in the body.
And if you find a place where
there's a sense of holding tension,
take a deep, slow, full breath in.
And on the next exhale, see if you
can let go and soften that tension.
And then again, scanning
the body for tension.
If you find it, taking a deep breath in.
And as you exhale, letting go, softening.
And continuing like that.
Scanning the body, noticing any tension
and using the breath as a support to
softening, relaxing and letting go.
And with each out-breath, let your
body relax more and allow any tension
to continue to soften and melt.
Relaxing more fully into this
time, this place, this moment.
And if at any time no tension is
left in the body, just swallowing
the flow of the natural breath.
And from time to time, the mind may wander
off to worries or plans or problems.
Just noticing if the mind starts to
draw you into mental tensions again.
Each time you noticed the mind had
wandered off, just notice the thought
that distracted, you let go of the
thoughts, and come back to the practice
of finding and releasing any tension.
And as you do this practice, notice
how we can release mental tension by
releasing the thoughts that create it.
And with a calm, centered awareness,
you'll be better able to face any
concerns or challenges when they arise.
And now letting go of releasing
tension in the body and simply allow
yourself this time to do nothing
but follow the natural breath.
Just following it all the way in all.
And all the way back out.
Knowing that just like the
breath arises and passes, whole
circumstances, events and situations
also arise and pass in time.
Sometimes things feel easy and
at other times things feel more
difficult, but everything changes.
So letting your awareness
rest here in the breath.
Allowing the arising and the
passing of it all to unfold,
without any struggle or striving.
Just letting things be.
And letting the soothing rhythm
of their natural breath anchor
you and steady you in this moment.
And as the practice finishes,
bring your attention back
to your whole physical body.
Noticing the sounds of the day.
And when you're ready, beginning
towrigglel the fingers and the toes.
And then opening the eyes.
And as you prepare now to go about the
rest of your day, just making an intention
to bring this more calm and centered
energy with you into the rest of your day.
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