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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 replay the day from start to present, helping to process any events that weren't addressed, or consciously setting them aside until tomorrow.
So let's settle in so we
can wind down from the day.
So if you haven't already done so you
can just find a comfortable posture now,
perhaps sitting or it could be lying down.
And if it feels okay to do so,
just allowing your eyes to close.
And we'll start by taking
a deep breath in together.
In through the nose.
And slowly out through the mouth.
And just inviting the jaw to relax.
Letting the shoulders be at ease.
And inviting the hands
and the belly to soften.
Just remembering in this moment,
there's no place else you need to
be, there's nothing else you need
to do, there's nothing you need to
accomplish, especially after a long day.
So see if you can give yourself
permission to just be here.
And to help us do that, we'll take a few
moments to tune into the body and just
breathing as a way to anchor attention
and connect with this moment of aliveness.
So just feeling the flow
of the breath in your body.
And you might notice the mind kind of
swirling with thoughts from earlier
today, or it might be swirling
with thoughts about tomorrow.
But for right now, we just get to notice
those thoughts as mental activity.
So just a thought moving kind
of flickering through the mind.
We don't need to get consumed by it
or overly identified with it, just
giving it some soft awareness and
then bringing the focus back to the
flow of the breath in your body.
You're just letting each inhale
and each exhale ground you a
little bit more deeply into what's
happening right here and right now.
So to help us let go of whatever's
happened today and to really
unwind and ground ourselves in this
moment, we're going to do something
that might seem to contradict
this intention of being present.
And we're going to actively reflect on
our day from the first moment that you
can remember all the way up until now.
So the reason for this is because we
often move through our moments so quickly
that we don't always get the chance
to process what happened in real time.
And so the mind can be kind
of subconsciously ruminating
about experiences that it
didn't quite feel complete with.
And so, as you replay the day,
you're just going to go through
as many moments as you can.
Remembering, moving through and just
noticing if there's anything that had
a little bit of an emotional charge.
Maybe an event that happened
where something feels unresolved.
And when you encounter that moment in
your reflection, any moment that has a
sort of feeling of charge or something
feeling unresolved, just pausing there
and taking a breath, and acknowledging it.
And thanking your mind for thinking about
something that might be really important.
And then just letting the mind know that
for right now, there's nothing we can
do about it, so it's okay to let it go.
And if it's really important,
we'll revisit it tomorrow.
So you can start this reflection now.
Just thinking to the earliest moment
of the day today that you can remember
and really visualize and feel yourself
moving through that moment of your day.
And it's okay to accelerate this
process so that the visualization
can happen kind of over the course
of just a few moments or minutes.
And just continuing now moving
through the course of your day.
And with each passing stage of
reflection throughout the day,
just let your body settle in a
little bit more and just let go.
Letting the body relax.
And if at any point you get a little
distracted and the mind starts ruminating
about something that happened or really
starting to feel that emotional charge,
just take a breath, reground yourself,
and thank your mind for thinking about
this and then just let the mind know that
for right now, there's really nothing
we can do and it's okay to let it go.
Remembering that it's possible to
revisit this problem or this situation
tomorrow, if it's still important.
So just continuing this reflection.
Moving through the moments of
your day until you come all the
way back here to the present
moment where you are right now.
And then beginning to re-arrive here.
So just taking a few more moments
to really land back here in the
present moment, in your body,
in this time and in this place.
And now as you're here, just notice what
it feels like to feel that momentum of
the day, to let it exist as a memory.
Knowing that we can't change
anything about how the day unfolded.
That's happened.
It's gone.
But we can meet this moment with
grounded-ness, with equanimity,
with curiosity and with presence.
So see if you can really
let yourself relax here.
Just relaxing into simply being
here and letting everything else go.
Just grounding into your body, and
feeling now where the body makes
contact with the surface beneath you.
Feeling the breath gently
moving in your body.
And remembering that this moment right
now is the beginning of the rest of your
evening and also the rest of your life.
So it's okay to let go for this
evening of everything else.
It's okay to unwind and then
you can start fresh tomorrow.
So we'll take one more deep
breath together before we close.
In through the nose.
And out through the mouth.
And if you're ready to do so,
you can reorient yourself back
into the space around you.
Inviting your eyes to open.
So well done.
And so as you continue to unwind before
sleep tonight, just take this time to
really be grounded, to be present and
to be at ease in your mind and body.
Enjoy the rest of your
evening and take care.
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