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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 tune into the momentum of the day that may still be lingering in our mind and body, and practice letting it go.
Let's settle in so we can
wind down from the day.
You can find a comfortable posture
which could be sitting or lying down.
And if it feels okay to do so,
you can invite your eyes to close.
We'll start by taking
a deep breath together.
In through the nose.
Out through the mouth.
Inviting the jaw to soften.
Letting the shoulders be at ease.
As well as the hands on the belly.
As your body starts to settle
in, your breath can come
back to its natural rhythm.
I'm sure there was plenty
of doing going on today.
But right now, there's
nothing you need to do.
There's nothing you need to fix.
No problems you need to solve.
You've allocated this time for yourself.
See if you can give yourself the
permission to really just be here.
The breath can be an anchor
point for your awareness.
As the mind wanders off, caught
up in the agitation of the day
or anticipating the agitation of
tomorrow, you can invite it back.
This very simple practice of noticing
the mind, noticing what it's doing,
inviting it back to the present moment.
As you start to attune yourself to the
present, you may notice that you still
feel some lingering momentum from the day.
We're doing a lot throughout the day.
A lot of things we need to think about,
different emotions were experiencing,
different things we need to do and
complete, and that can stir up a lot
of energy in the body that continues
to linger with us even when we're
not doing those things anymore.
So see if you can feel any part of
the day or just the momentum of the
day still in your mind and your body.
From me, it's often this feeling
of rushing into the next moment.
Even though I'm still and don't need
to get anywhere, it's like, my body
is so used to going to the next thing.
And so the first thing we can do
with this is just relax into it.
Even if the body doesn't want to be
relaxed or the mind doesn't want to
be relaxed, we can create a relaxed
awareness around this experience.
A simple way to do that is to first
relax as much of the body as you can.
And then become aware of the
momentum in your body, the
agitation that might still be there.
You can even say, "I see you tension.
I see you agitation.
It's okay.
We're here now.
You don't have to get anywhere.
You don't need to fix anything.
We're safe.
And it's okay for us to let go."
As we continue to help release some
of this extra tension, we'll take
some deep breaths which can help
to move this energy in the body.
So let's start by breathing
deeply through the nose.
And then out through the mouth.
Good.
Let's do that again.
And this time on the exhale,
just let it be a total release.
So it might sound like this.
Almost get some auditory
sound going there.
So we'll try this out.
In through the nose.
And release.
Let's do a few more and I'll
give you some space and silence
to do this at your own pace.
Breathing in as deep as you can,
and then just letting it out.
With each exhale, a big release.
You can even let out a sigh if you'd like.
Sometimes that releasing of sound
can help release some of that
energy stuck in the body, or at
least just get it moving around.
So try that out for a bit.
As some of this tension starts to
move throughout the body, you may
notice that the hands get a little
tingly or the feet, or it's almost
like you need to shake something out.
So if you'd like to do that, you can.
You just take your hands, shake them.
The feet or the legs.
Maybe just wiggling the thighs a bit.
Adding a little bit of movement.
It's not all about stillness.
Stillness is helpful in the meditation,
but movement can also help release energy.
So just shaking the body a little
bit, even subtle movements.
And then taking one more deep breath.
And slowly this time on the exhale.
Good.
Let's settle in now for the next
minute, just feeling the body breathing.
Having let go of some of the energy
and momentum of the day, we're
giving ourselves permission to
drop in, to be here, to release so
that we can start fresh tomorrow.
As thoughts drift back to the day or
into tomorrow, just guide the mind back.
Just this breath.
Just this moment.
Let's take one more deep breath
together before we close.
In through the nose.
Out through the mouth.
And if you feel ready, you can
reorient yourself back into the space.
Eventually allowing
the eyes to open again.
Great job.
As you continue to unwind before
sleep, see if you can take this time
to be grounded, to be present and to
be at ease in your mind and your body.
Enjoy the rest of your
evening and take care.
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