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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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New Opportunity

Cory Muscara






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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.

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