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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 explore how to be with pain in a new way that doesn't create more tension and suffering.
So let's find a comfortable posture, which
could be sitting, lying down or standing.
If it's comfortable to do
so, you can close your eyes.
And we'll start by taking
a deep breath together.
In through the nose.
And slowly out through the mouth.
Inviting the jaw to relax and soften.
Letting the shoulders be at ease.
As well as the hands and the belly.
And as the body starts to settle, let the
breath fall back into its natural rhythm.
And just spend some time focusing
your attention at your breath.
Remember this isn't an
imagining of the breath.
It's not thinking about the breath.
Instead we're feeling
it from the inside out.
Sometimes it can be helpful to
place a hand on the belly to feel
it a little more vividly, if you
have trouble feeling it otherwise.
And enjoy the peace and simplicity
of not having to do anything other
than just feel your body breathing,
the gift and the privilege of that.
So much of our tension and suffering
isn't coming from difficult experiences,
but rather the thoughts and the emotions
that we cake on top of those experiences.
In meditation, as we're doing right
now, we practice dropping beneath that
internal narrative, the judgements and
the ideas, and experience something
at its most basic simple form.
So we'll continue practicing
this with the breath as it's a
preparation for other things that
we might experience in our day.
So continue to feel the body breathing.
Particularly feeling the belly as
it inflates like a balloon on the
inhale and deflates on an exhale.
Anchoring your attention at that
very simple movement and experience.
Regardless of how the breath is
for you, if it's long, short,
shallow, deep, there's nothing
intrinsically right or wrong about it.
It just is how it is.
But practice viewing
the breath in that way.
Just with curiosity of, Oh, what is
it like to breathe in this moment?
As if you were getting to know
the breath as a long lost friend.
If ideas, thoughts, judgments arise, just
deepen the presence back to the breath.
Nothing you need to fix or make better.
Dropping beneath the judgmental mind and
into the bare experience of breathing.
Let's take one more deep breath together.
In through the nose.
And out through the mouth.
Great job.
As you go about your day today,
notice when your mind gets caught
up in secondary pain, thoughts,
emotions, judgments, all the things
we cake on top of our experience,
especially the difficult experiences.
Primary pain, the normal pains
of life that's going to be there.
But secondary pain, we
have some choice around.
And in this meditation, we're practicing
dropping beneath the secondary pain
and just into the raw experience.
Great job.
Thank you for your practice.
Until then, take care.
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