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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Make Space

Cory Muscara






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Make Space

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.


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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