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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 address the root cause of stress, stepping out of our "perceived demands" and into what is actually here in this moment.
Let's start by finding
a comfortable posture.
This could be sitting,
lying down or standing.
And if it feels okay to do so,
you can allow your eyes to close.
And we'll take a deep breath
together to help settle in.
Breathing in through the nose.
And slowly out through the mouth.
Inviting the jaw to relax, Inviting
the shoulders to be at ease.
And let the belly soften.
As well as the hands.
As the body settles, you can
let your breath also settle
into its own natural rhythm.
Just tuning into the preciousness
and the privilege of being alive.
Your body is breathing you.
We'll take a couple of moments just
to feel that as a way to anchor our
attention, meditating on our breathing.
The theme of our meditation here is
around reducing stress, specifically
looking at how our perceived demands,
which the mind often creates many of, can
create extra stress for us in the moment.
The phrase or mantra, if you will,
that I think is most helpful for
this is just, what's here now.
What's here now.
And that's what we'll
practice in this meditation.
We can start right now as you're sitting
here, just ask the question in your mind.
What's here now?
Do you notice any sensations in your body?
Do you notice sounds around
you, even including my voice?
Do you notice any emotions
that are present, even an
emotion that feels stressful?
When we're just present with the
emotion and not getting caught up in
a story about the emotion, the emotion
has the space to pass and dissipate.
Just tuning into this simplicity
of any emotions that are there.
Giving them space, and kindness
goes a long way as well.
And in the last few minutes of this
meditation, let's come back to our breath.
You can place one hand on your belly.
Just feel the rhythm of your breathing.
Making this, the only thing
that you need to attend to.
The mind can get caught up in a
number of other things, number of
perceived demands that it needs to take
care of, but right now you're here.
So connect to the simplicity of just
one breath, one full inhale, and one
exhale, and then you get to do it again.
And that's all you need to focus on.
We'll take one more deep breath together.
In through the nose.
And out through the mouth.
When you're ready, you can reorient
yourself and invite the eyes to open.
So well done.
As you go about your day today,
notice where you might get caught
up in your perceived demands and
drop back into what's here now.
I think you'll often see that this
moment is a little less of a catastrophe
than the mind is making it out to be.
Thank you for your practice.
Until then, take care.
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