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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 learn how to unwind a racing mind and rest your attention in the present moment.
Today, we'll do a simple breathing
meditation which will help to
bring more balance, calm and
concentration to the mind.
So don't worry if you've never done
any meditation before, I'll be guiding
you through every step of the way.
So just settling into your seat
now in a position that feels
as comfortable as possible.
And see if you can sit
upright rather than slouching.
And allowing your eyes to gently
close, if that feels okay for you.
And as a way of settling in here a
little more fully, now just taking
three deep, slow, full breaths.
So breathing in.
And breathing out.
And just taking two more
breaths like that now.
And with each exhale, can you get
a sense of allowing your body to
relax and settle here into gravity
and into this moment a little more.
And at the end of this
exhale, just letting go now
of any control of the breath.
Just letting the body
breathe in its own way.
And gently shifting your awareness
all the way down into your belly.
And just focusing on the
feeling, the sensation of the
breath moving here in the belly.
The rising of your belly on the inhale.
And the falling of the
belly on the exhale.
And if you find it perhaps easier
to focus on the breath elsewhere
in the body, maybe the tip of the
nostrils or the feeling of the breath
moving in the chest, that's fine too.
Just pay attention to wherever you feel
the breath the most easy to follow.
That's where the sensations are the
strongest and just settling your attention
there, feeling the flow of the breath.
And from time to time, you'll
probably find that your attention
gets caught up in thinking.
Maybe about worries,
anxieties or your to-do list.
And so you're no longer
feeling the breath.
Whenever that happens, just noticing
what thought your mind got caught up
in, and then letting it go and simply
beginning again to focus on the flowing
sensations of the breath in your body.
As best you can, just keep following
the flow and sensation of the
breath as the body breathes in.
And as the body breathes out.
And as this practice begins now
to draw to a close, just gently
wriggle your fingers and toes.
And take a moment to notice how
your mind and body feel after
taking this time out for meditation.
So it's quite common to find
sitting in stillness a little bit
difficult at first, since our minds
are often racing and tense all day.
But rest assured that with practice, the
mind does settle and relax quicker and the
whole practice becomes easier and easier.
And you'll find as you continue
to practice meditation, that the
calm and clarity of mindfulness
will flow not only into your
meditation, but into your daily life.
So when you're ready, opening the eyes.
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