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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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New Opportunity

In this meditation, we'll rise from the ashes, embracing the new life and opportunities that await us on the other side of this difficult time period.

Let's start, as we always do, by finding a comfortable posture. This could be sitting, lying down, or standing. And if it feels okay to do so, you can let your eyes close. We'll take one deep breath together. In through the nose.

And slowly out through the mouth. Inviting the jaw to relax. And any other muscles in the face. Let your shoulders be at ease. And the hands and the belly.

Doing a quick mental body scan. Seeing if there are any areas in the body that are still holding on, gripping, tensing. And see if they're willing to relax. Remember you can't force them to, but you can offer them the invitation. Letting the breath settle back into its natural rhythm.

Placing one hand on your belly. Just centering your attention for a few moments. With every breath, something arises and something passes. We're taking life in on the inhale. Letting it go on the exhale.

And then that breath has gone. It won't come back. But there's a new moment, a new breath, a new opportunity to show up with presence, to choose our attitude of awareness. So as you consider what you're going through in your life right now, the transition, the difficult experience, the unknown, you can recognize that of course we didn't ask for this to happen. We don't want it to happen, and it's painful.

But ask yourself. What new life might emerge from this experience? What new learning, opportunity, transformation, or even wisdom could come out of this experience if I allow myself to be open to it? And see what arises in that reflection. Remember, you can grieve the loss of something and still be grateful for your life and what could come out of your life. They're not mutually exclusive. So try to give yourself the permission to see what might come on the other side of this.

And if there's anything you feel like you can do to facilitate movement in that direction, imagine what that would feel like or would look like for you. We'll take one last deep breath together. In through the nose. And out through the mouth. When you're ready, you can open your eyes.

Thank you for your practice. And as always, until we talk again, take care.

Meditation

4.7

New Opportunity

In this meditation, we'll rise from the ashes, embracing the new life and opportunities that await us on the other side of this difficult time period.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Let's start, as we always do, by finding a comfortable posture. This could be sitting, lying down, or standing. And if it feels okay to do so, you can let your eyes close. We'll take one deep breath together. In through the nose.

And slowly out through the mouth. Inviting the jaw to relax. And any other muscles in the face. Let your shoulders be at ease. And the hands and the belly.

Doing a quick mental body scan. Seeing if there are any areas in the body that are still holding on, gripping, tensing. And see if they're willing to relax. Remember you can't force them to, but you can offer them the invitation. Letting the breath settle back into its natural rhythm.

Placing one hand on your belly. Just centering your attention for a few moments. With every breath, something arises and something passes. We're taking life in on the inhale. Letting it go on the exhale.

And then that breath has gone. It won't come back. But there's a new moment, a new breath, a new opportunity to show up with presence, to choose our attitude of awareness. So as you consider what you're going through in your life right now, the transition, the difficult experience, the unknown, you can recognize that of course we didn't ask for this to happen. We don't want it to happen, and it's painful.

But ask yourself. What new life might emerge from this experience? What new learning, opportunity, transformation, or even wisdom could come out of this experience if I allow myself to be open to it? And see what arises in that reflection. Remember, you can grieve the loss of something and still be grateful for your life and what could come out of your life. They're not mutually exclusive. So try to give yourself the permission to see what might come on the other side of this.

And if there's anything you feel like you can do to facilitate movement in that direction, imagine what that would feel like or would look like for you. We'll take one last deep breath together. In through the nose. And out through the mouth. When you're ready, you can open your eyes.

Thank you for your practice. And as always, until we talk again, take care.

Meditation

4.7

Duration

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