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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 rewiring the brain to savor and appreciate more of the "good" moments in our life, and not endlessly ruminate on the "bad "moments.
Let's begin by finding
a comfortable posture.
This could be sitting,
standing, or lying down.
If it's comfortable,
you can close your eyes.
And we'll take one deep breath together.
In through the nose.
And slowly out through the mouth.
Invite the jaw to relax.
Letting the shoulders be at ease.
And letting the belly and hands soften.
Just checking in with the body and
seeing if there's anywhere that
you're still gripping or tensing.
As the body starts to relax, the breath
can fall back into its natural rhythm.
And let's collect our attention
at the breath for a few moments.
Just feeling the belly as
it inflates with an inhale.
And deflates with an exhale.
In this meditation, we're
working with the negativity bias.
And one way we can combat the negativity
bias is by focusing on and really
allowing ourselves to feel what is good.
So take a moment to bring to mind
something that makes you happy.
Maybe a relationship or a recent
event that happened, sense of
pride, connection, love, intimacy.
And as you bring that to mind, notice if
there's already a state shift and where
you start to feel something internally,
an emotion, sensations, lightness, warmth.
ease, safety.
And instead of turning away from
those feelings or dismissing
them, really allow yourself to
experience it, to even amplify it.
What is it like to feel good right now?
And feel as though you're, you're
taking it in, you're absorbing it
like a dry sponge taking in water.
Let the sensations permeate your body.
And with every breath,
breathing it in more deeply.
Giving yourself permission to feel good.
Let's take one more deep breath together.
In through the nose.
Out through the mouth.
And when you're ready, you
can open your eyes again.
Great job.
As you go about your day, notice
when the negativity bias comes
up or when you feel like you're
just dismissing good experiences.
This is our tendency.
But instead, really try to
appreciate them while they're
there and feel them more deeply.
This will help them rewire the
brain to not just dismiss those
events as they're happening.
Thank you for your practice.
And until we talk again, take care.
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