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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Living The Dream

Cory Muscara






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Living The Dream

In this meditation, we practice seeing and experiencing the goodness that is available to us right now, rather than incessantly chasing some future moment.

Let's start by settling

into 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 a deep breath

together to settle in.

In through the nose.

And slowly out through the mouth.

Inviting the jaw to relax.

Letting the shoulders be at ease.

As well as the hand and the belly.

As your body settles in, you can let your

breath come back to its natural rhythm.

And see if you can feel yourself settling

in a little more deeply to this moment.

And in today's meditation, we're going

to practice appreciating what is.

There will always be a better external

experience that we could create and

it's important to have those visions

for ourself to change our circumstances.

But if we're not simultaneously training

ourselves to appreciate what we do

have, even if it's small, we'll just

recondition the sense of needing to get

something else, even when we get the

very thing that we thought we wanted.

So we'll keep today's

practice very simple.

It will be in awareness

of breath practice.

You can place one hand on your belly

to feel the breath more vividly.

And the breath is a great place to

practice appreciation because it is the

most fundamental reason that you're alive.

So every inhale and every exhale as

an opportunity to appreciate your life

right now, because it's quite literally

happening right here at the breath.

As you attune your attention to your

breathing, you're welcome to say anything

in your own mind, such as: I am grateful

for this breath or this breath is enough.

Or you can just hold a grateful

disposition as you feel this

breath moving through your body.

I'll give you the next minute in silence

to practice however it works best for you.

As we come to the closing of

our meditation, let's take

one more deep breath together.

In through the nose.

And slowly out through the mouth.

When you're ready, you can reorient

yourself back into this space.

Allow the eyes to open.

And take in your life as it's happening.

Great job.

Again, I want to reiterate that it's

great to have dreams and visions.

I have plenty of them and things that

I'm looking to create in my life.

But if all we're doing is obsessing

about getting somewhere else and not

simultaneously training our minds

to appreciate what we have, then

it's often the case that once we get

where we think we want to get, we're

still striving to get someplace else.

The bar just gets set higher and higher.

So we need both.

We need to dream and we need to

be able to appreciate what is

here, and you're doing that work.

Great job.

Thank you for your practice.

I'll talk to you soon and take care.

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