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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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Dissolve tension, let go of burdens and relax into greater ease and well-being.
Take a pause from all activity and
either sit or stand in a way that
allows you to be comfortable yet alert.
It's ideal, if possible,
to gently close your eyes.
With each of the following
conscious breaths, inhale fully,
extending your natural in breath
so your lungs are filled with air.
And then exhale very slowly so that
you can feel the actual sensation of
releasing the breath and letting go.
Now with this first set of three
breaths and with this first
breath breathing in deeply.
And as you exhale, imagine
letting go of all thoughts.
You might picture thoughts as clouds
appearing and then passing out of
sight, leaving a wide open sky.
Breathing in deeply, filling the lungs.
And then breathing out, sensing thoughts
as clouds, appearing, and disappearing.
One more time.
Inhale deeply, filling the lungs.
And with the exhale, letting go of
thoughts, leaving a wide open sky.
And as you continue now, the second
set of breaths, as you exhale, imagine
letting go of all physical tension.
So inhale deeply.
Breathing in, filling the lungs.
And then breathing out, letting go,
letting go of any areas of tightness.
Sensing, softening and dissolving.
Again, inhaling deeply, filling the lungs.
And with the out-breath letting
go of physical tension as
if ice is melting to water.
And one more time.
Inhaling deeply, filling the lungs.
And exhale, let go of
any tightness or tension.
Dissolving, releasing, letting go.
And now with this third set of breaths,
as you exhale, you'll be imagining letting
go of all the burdens in your heart.
So inhaling deeply now, filling the lungs.
And as you exhale, sense a
loosening and releasing as if
water is disappearing into vapor.
Inhaling deeply and filling the lungs.
And releasing the burdens of your
heart, water disappearing into vapor.
And one more time, inhaling
deeply, filling the lungs.
Exhale, letting go of pain and sorrow.
Letting go.
And now simply allow the breath
to resume in its natural rhythm.
Sense the possibility of simply
relaxing open with the in-breath
like a gently expanding balloon.
And letting go with the out-breath,
relaxing and settling into greater
and greater ease and wellbeing.
Continue this breath, relaxing with the
life that's here, as long as you'd like.
And then when you're ready,
explore re-entering activity with
a relaxed and open attention.
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