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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Open Awareness

Melli O'Brien






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Open Awareness

In this meditation we cultivate gratitude—a quality of awareness that allows us to appreciate what’s happening at the present moment.

So starting now by finding a

comfortable position for the meditation.

And when you're ready, just

allowing the eyes to gently close.

And as a way of arriving here a

little more fully, just taking

three deep, slow, full breaths.

So breathing in.

And breathing out.

And two more like that in your own time.

And at the end of this next exhale, just

letting go of any control of the breath.

Letting the body breathe

in its own rhythm and pace.

And beginning to bring your focus to

feeling all the different places in your

body where there's clothing touching skin.

So you might feel the texture.

Maybe sensations of movement as

clothing brushes past, maybe the chest

or the belly due to the breathing.

There might be temperature.

All the places where

clothing is touching skin.

And then tuning into the feeling of the

breath right at the tip of the nostrils.

And perhaps noticing the subtle

difference in temperature here.

The breath is a little bit warmer on the

exhale, a little bit cooler on the inhale.

And then noticing the sounds around you.

Just tuning into the song of this moment.

And so far, we've been deliberate about

choosing the various objects of attention.

We felt the breath, touch of clothing

against skin, and listened to sounds.

So now opening to all the

various sensations of the present

moment with a light touch.

So just sitting here fully

present and open to it all.

So just continuing to sit

here, dwelling in this open

awareness of the present moment.

And if the mind wanders away, just drawing

it back to being here and now more fully.

In our daily lives, there's many ways

that we can use an awareness of our

senses to help us become present.

You could slow down and really

taste and savor your food.

You could feel your feet on the ground

as you walk or take a pause to just

listen to the sounds around you.

So today, try and remember that you

can use this awareness of your senses

to anchor you into mindfulness.

So now as we bring this meditation to

a close, just taking a deep breath in.

And letting it go, as you begin

to wriggle fingers and toes.

And when you're ready, opening the eyes.

And just notice how your mind

and body feel after taking

this time out for meditation.

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