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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 train ourselves to find inner stillness and ease when everything around us feels chaotic.
Let's start by finding
a comfortable posture.
This could be sitting,
lying down or standing.
If it feels comfortable to do
so, you can close your eyes.
And we'll take one deep
breath together to begin.
In through the nose.
And slowly out through the mouth.
Inviting the jaw to relax.
Let the shoulders soften.
And the belly can be at ease.
We're giving the body
full permission to let go.
You can do a quick scan of
your body with your mind.
Just feeling if there are any
areas that are still holding
on and invite them to soften.
Just an invitation, not forceful.
We can't make the body relax.
We just give it a gentle invitation to and
see where it's willing and able to let go.
Letting the breath settle
back into its natural rhythm.
And just feel what it's like to
stabilize your attention in this moment.
Feeling your body breathing.
Maintaining the awareness that
there's a lot going on around you.
Things that may need to get done.
Things even necessary to
think about or plan for.
But all of that can be happening,
and you can still be grounded.
The body can be at ease.
Almost like the eye of the hurricane,
where there's stillness and quiet.
What would it be like to tap
into that for yourself right now?
An inner quiet and stillness.
Notice if there's any part of
your mind that is subconsciously
anchored to your stress or tension.
It often manifests as a feeling of
not being able to let go or that
you should be doing something.
Just see if you can let the
reality of all of that exist.
All of the shoulds and the things that
need to get done, let them be there.
Not deny them or trivialize them.
But practice cultivating a
sense of calm in this moment,
even with all of that going on.
Repeatedly inviting
the body to be at ease.
Just centering your
attention on your breath.
Let's take one more deep breath together.
In through the nose.
And out through the mouth.
And when you're ready, you can
invite your eyes to open again.
Great job.
As you go about your day today, continue
to be aware of all of the to do's, all
of the things that need to get done,
the things that are important, but
practice cultivating a calm within that.
What is the necessary amount
of angst to do all of that?
And whatever comes up in your mind,
see if you can challenge it a bit
and say, can I do this with a little
bit more ease and groundedness?
Thank you for your practice.
Take care.
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