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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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A practice to help you cultivate a kind, compassionate and happy mind.
So just taking a few moments
now to settle into a comfortable
position for this meditation.
And aiming, if you care to, to sit
more upright, rather than slouching.
And supporting your intention to be
awake and attentive during the practice.
And placing the hands
in a comfortable way.
And allowing the eyes to
gently close when you're ready.
And taking your awareness all the way down
to the contact points between your body
and the surface that you're sitting on.
Just noticing any sensations
at those contact points.
And being aware of the sounds that
are present around you in this moment.
And noticing a feeling of the
breath gently moving in your body.
And as a way of settling in here
a little more fully, just taking
three deep, slow, full breaths.
Breathing in.
And letting the breath go.
And just taking two more breaths in
the same way in your own time now.
And with each exhale, just allowing your
body and mind to settle and relax a little
bit more fully into the here and now.
And then just letting your breath return
to its own natural rhythm and pace.
No need to try and control
the breath in any way now.
But just continuing to stay in touch with
the feeling of the breath in your body.
Just dropping your attention
now right into the feeling
of the breath in the belly.
Just follow the sensations of
the breath as it enters the
body, and as it leaves the body.
In and out.
Allowing this act of mindful breathing
to be a support in coming home to the
fullness and the aliveness of this moment.
And knowing that there's nothing else
that you need to do in this moment.
Nothing you need to fix or solve or plan.
Nowhere else you need to be.
So allowing yourself to be
fully here in this place, with
this breath, in this moment.
Just letting your awareness rest in
the wave-like movement of the breath.
Like a raft might rest in a moving sea.
And when you're ready, just bringing
to mind someone that it feels easy
to bring loving kindness towards.
It can be someone from
the past or the present.
It could be a child or a pet.
Someone you have an easy,
uncomplicated relationship with.
And allowing yourself to hold
this person in your awareness.
Perhaps seeing them in your
mind's eye or perhaps feeling
a sense of them in your heart.
Can you feel a sense of
loving kindness towards them?
You might even like to place a hand
over your heart as you practice.
And as you hold this person in
your awareness, beginning to send
wishes of loving kindness to them.
So mentally repeating
the following phrases.
Maybe you be safe and protected.
And may you be free from suffering.
May you be healthy and happy.
And may you live with ease.
And may you feel my love now.
May you accept yourself just as you are.
And may your heart be at peace.
And may you be filled with love and joy.
So just resting here now with this
feeling of open, unconditional
love for a few moments.
Just letting yourself bask in
the energy of loving kindness as
you breathe in and breathe out.
Inviting and enjoying feelings of
peace, acceptance, and loving kindness.
So now extending these words
and this energy of loving
kindness towards yourself.
Mentally repeating the following phrases.
May I be safe and protected.
May I be free from suffering.
And may I be healthy and happy.
And may I live with ease.
May I accept myself just as I am.
And may my heart be at peace.
And may I be filled with love and joy.
And now, if you care to, just
repeating again mentally some of these
phrases, or you can create your own.
Or you can just take some more time
here, a few moments to just bathe
in the energy of loving kindness.
And now just inviting you to
bring to mind a neutral person.
So this is someone that you might see
regularly, but you don't know well.
It might be a neighbor, the mailman, the
checkout person at your grocery store.
So just bringing a person to mind now.
And see if you can have a sense of
extending loving kindness towards them.
As you mentally repeat
the following phrases.
May you be safe and protected.
May you be free from suffering.
May you be healthy and happy.
May you live with ease.
And may feel my love now.
And may you accept
yourself just as you are.
And may your heart be at peace.
And may you be filled with love and joy.
And again, now just taking a
few moments to just rest here in
the feeling of loving kindness.
Resting within it.
And letting it feel your being.
And breathing with it gently.
And now if it's possible for you,
just bringing to mind someone with
whom you've had a more difficult
relationship, or maybe you have a
feeling of animosity towards this person.
Perhaps it's someone that you don't
really like to feel compassion for.
But in this moment, seeing if it's
possible to let go of the feelings of
resentment or dislike for this person.
And can you remind yourself of your
common humanity with this other person?
Just like we all do, this
person suffers, feels fear,
experiences pain and confusion.
And just like all of us,
they may have made mistakes.
Unlike all of us, they too are
deserving of love and kindness.
So seeing if it's possible to
soften and let go of resentment
and extend to this person the
following phrases of loving kindness.
Just repeating them to yourself
mentally, if that feels okay.
May you be safe and protected.
May you be free from suffering.
May you be healthy and happy.
May you live with ease.
May you feel my love now.
And may you accept
yourself just as you are.
And may your heart be at peace.
And may you be filled with love and joy.
And now just taking a moment to
tune in to your body and your mind.
And how it feels to generate
the energy of loving kindness.
And now allowing your awareness to
open out in all directions, including
yourself, your loved one, the neutral
person and the more difficult person.
And all beings, humans, as well as
all the creatures on this planet
and all living beings everywhere.
Aware of all the happiness and sorrows,
gains and losses that we all share.
So holding all beings in mind now.
And seeing if you can have a sense
of extending love and kindness
towards them, as you mentally
repeat the following phrases.
May we all be safe and protected.
May we be free from suffering.
May our hearts be at peace.
And may we all be filled
with loving kindness.
May we all wake up to who we are.
And may you all feel my love now.
And now for these last moments of the
practice, just coming back to extend
loving kindness towards yourself.
Just sitting here for a while and
basking in the energy of loving
kindness that has been generated here.
And then taking a deep breath in.
As you exhale, begin to wriggle
the fingers and the toes.
And just noticing how you're feeling after
practicing loving kindness meditation.
And when you're ready,
just opening the eyes.
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