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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.
Let's settle in so we can
wind down from the day.
If you haven't already done so,
you can find a comfortable posture,
perhaps sitting or lying down.
And if it feels okay to do
so, you can close your eyes.
We'll start by taking
a deep breath together.
In through the nose.
Slowly out through the mouth.
Inviting the jaw to relax.
Letting the shoulders be at ease.
And inviting the hands
and the belly to soften.
Remembering in this moment, there's no
place else you need to be, nothing else
you need to do, nothing you need to
accomplish, especially after a long day.
So see if you can give yourself
the permission to be here.
To help us do that, we'll take a few
moments to tune into the body breathing
as a way to anchor our attention and
connect to this moment of aliveness.
You may notice the mind swirling
with thoughts, from earlier
today or about tomorrow.
For right now, we just get to notice
those thoughts as mental activity.
Just a thought, just a little
flickering in the brain.
We don't have to get consumed by
it, overly identified with it.
Give it some soft awareness and then
bring that presence back to this breath.
Letting each inhale and exhale ground
you a little bit more deeply into
what's here right now, right now.
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 the intention of being present.
We're going to actively reflect on
our day from the first moment you can
remember all the way up until now.
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 subconsciously
ruminating about experiences that
it didn't feel complete with.
And so, as you replay the day, you're
just going through as many moments as
you can remember, moving through and
notice if there's anything that has
an emotional charge that comes up.
An event that happened,
something that feels unresolved.
And when you encounter that moment in your
reflection, take a breath, acknowledge
it, thank your mind for thinking about
something that might be important and
then let it know that for right now,
there's nothing we can do about it.
So let's let it go and we'll revisit
it if it's still important tomorrow.
So you can start this reflection now.
Just think to the earliest moment
of the day that you can remember.
And then visualize and feel yourself
moving through the moments of your day.
And it's okay to accelerate the process
so that this visualization can happen
over the course of a few minutes.
And with each passing stage of
reflection throughout the day,
just feel your body settling in
more, letting it go, releasing.
If at any point you get snagged and the
mind starts ruminating about something
that happened, take a breath, reground
yourself, thank your mind for thinking
about this and then let it know for
right now, there's nothing we can do.
It's okay to let go.
And we'll revisit it if it's
still important tomorrow.
And continue this reflection
until you come back to the present
moment where you are right now.
Taking a few more moments
to arrive into the present.
And now as you're here, notice
what it's like to feel the momentum
of the day, to let it exist as a
memory knowing that we can't change
anything about how the day unfolded.
It 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 relax into being here.
Grounding into your body.
Feeling where it makes contact
with the surface beneath you.
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,
to unwind and start fresh tomorrow.
We'll take one more deep breath
together before we close.
In through the nose.
Out through the mouth.
And if you're ready to do so, you
can reorient yourself back into this
space and invite your eyes to open.
Great job.
So as you continue to unwind
before sleep, take this time to
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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