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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 practice working with the wandering mind, as well as all the many distractions that arise in meditation.
Let's start by finding
a comfortable posture.
This could be sitting,
standing or lying down.
If it feels okay to do so,
you can close your eyes.
And we'll start by taking
a deep breath together.
In through the nose.
And slowly out through the mouth.
Inviting the jaw to relax.
Letting the shoulders be at ease.
And the hands and the belly.
As the body settles in,the breath
can settle into its natural rhythm.
So in today's meditation, we're exploring
how the practice is not so much about
what you're focusing on, but more how
you work with all the things that pull
you away from what you're focusing on.
And there are a lot of different
experiences that can arise,
different emotions, attitudes,
thoughts, beliefs, sensations.
So let's keep it simple.
We'll place one hand on our belly.
Just start to feel the
movement of the breath.
And you may notice in the beginning,
it feels relatively easy to focus
on one thing, like the breath.
And as time goes on, the mind
may like to wander, or you
may get restless or agitated.
So today we're going to pay particular
attention to how we work with these
competing experiences for our attention.
And our one objective is to see if we can
bring the awareness back, bring our focus
back to the breath with a little more
grace than we might usually do, a little
more acceptance, a little more letting go.
And just see what it would be
like to practice in that way.
Can there be as much ease and peace
with the mind wandering as there is
with the mind steady on the breath?
I'll give you some time
in silence to practice.
So 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.
You can start to reorient
yourself back into the space.
And when you're ready,
letting your eyes open again.
Good job.
So as you go about your day today, and
you're find yourself trying to focus and
be present, notice your relationship to
the mind wandering into other things.
And instead of it being this terrible
thing that happens or something that's
antithetical to mindfulness, instead,
just see it as part of the process
and bring as much grace to the mind
wandering and coming back, as you do to
when you're actually deeply present with
the thing you're trying to focus on.
Thank you for your practice.
I'll talk to you soon and
until next time, take care.
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