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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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Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center.
So just taking a moment to really
settle into this position that
you've chosen for meditation.
And when you're ready,
letting the eyes gently close.
And as a support to really settling
in here a little bit more fully, just
taking three deep, slow, full breaths.
So breathing in and feeling
the lungs expand on the inhale.
And breathing out, feeling all the
muscles of the lungs and the chest
relax and gently contract back.
So just taking two more
breaths like that now.
And with each exhale, can you get
a sense of allowing any tension or
tightness in the body to soften,
even if it's just a little bit.
So a softness in the jaw.
And the shoulders.
In the belly.
And the whole body.
And on the next exhale, once you
let that breath go, just relaxing
any control of the breath.
Let the body breathe in its own rhythm.
Just continuing to stay in touch
with the feeling of the breath.
Just being attentive to the
movement and sensation of breathing.
Just continuing to follow the breath now.
Following the breathing in.
And the breathing out.
And as you follow the breath,
if at some point you get lost in
thought or distracted by something,
in that moment, really tuning
into what caught your attention.
Was it as sound?
A thought?
Or perhaps a feeling?
So each time you're drawn by a
distraction, just mentally note it.
So if there's sadness, you
might note, ah, sadness.
If there's anxiety, you might
mentally note, oh, anxiety.
Or if you prefer to keep it simpler,you can just note, ah, feeling.
If you get lost in thoughts,
just mentally noting, thinking.
And after you've noted, just
letting go of what distracted you
and returning your attention to the
feeling and the flow of the breath.
So you don't have to note every single
thought and feeling that arises,
just the ones that distract you and
pull you out of the present moment.
And as this practice finishes,
taking another deep breath in.
And as you let it go, just beginning
to wriggle fingers and toes.
And when you're ready, opening the eyes.
So throughout the rest of the
day, you can take this practice
of mental noting with you.
Remember if you're aware of
anxious, thoughts arising,
you can name it to tame it.
And the more you note your thoughts
and emotions, the less they can hook
you and draw you into reactivity.
And with continued practice, mental
noting can become like second nature
and act as an anchor to your calm
center and a steady awareness.
The more you keep at it, the more
your anxiety can begin to dissolve.
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