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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Reduce Stress

Cory Muscara






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Reduce Stress

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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