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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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In this meditation, we'll practice letting go of our resistance to the way things are, and staying present to the experience with space and ease.
Let's start by finding
a comfortable posture.
This could be sitting,
lying down or standing.
We want something that feels good
for our body, that allows us to feel
wakeful, but also relaxed and calm.
If it feels comfortable to do so,
you can invite your eyes to close.
And we'll start by taking
a deep breath together.
Breathing in through the nose.
And slowly out through the mouth.
Inviting your jaw to relax.
The teeth don't need to
be clenched right now.
You can let your shoulders be at ease.
Maybe dropping them an inch or two.
And inviting the belly
and the hands to soften.
By doing this, we're just giving the
body permission to relax any tension
that it might be holding on to, and to
also soften into the present moment.
We tend to subconsciously accumulate
a lot of tension in our bodies that's
created from the tension in our minds.
So as we start to relax as we're
doing right now, it also gives
the mind permission to relax.
And there's less of a forceful
resistance against what is present.
And in the context of this meditation,
making space for our experience.
This is very important.
We can't get rid of any
emotions that are here.
We can't get rid of the pains that
might be in a body, or even thoughts
that are arising in the mind.
We can learn to redirect our attention.
Sure.
But what is present is already present?
So let's just see if we can meet
this moment as it is right now.
Noticing anything that
you're feeling in your body.
Any tension, fear, accumulated
stress from these uncertain times.
And just the intention to
connect to this experience.
To be curious what it's like
to be you in this moment has a
liberating impact because you're
no longer fighting yourself.
Your breath can be at its natural rhythm.
And with every exhale, relaxing
into the experience that's here.
Not fighting, not grasping.
Just meeting it with a soft attention.
Just take a few moments to
connect to our body breathing.
Just feeling the goodness that as
long as we're breathing, there's
more right with us than wrong with us
and more good in our life than bad.
And when the mind wanders into
thoughts and ideas, just gently bring
it back to this breath, this moment.
We'll take one more deep breath together.
In through the nose.
And slowly out through the mouth.
And when you're ready, you can
invite your eyes to open again.
So great job.
As you go about your day today, see if
you can bring this quality of gentle
awareness into your experience, especially
when there's discomfort and uncertainty.
The tendency is to tighten, to
tense around the experience, but
that just creates extra suffering.
Practice relaxing into it, taking a deep
breath and being softer in your awareness.
I'll talk to you soon and
until then, take care.
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