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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 become our own best friend and ally as we navigate the complex journey of being human.
Let's start by finding
a comfortable posture.
This could be sitting,
lying down or standing.
If it's comfortable to do
so you can close your eyes.
And we'll take one deep breath together.
In through the nose.
And out through the mouth.
Inviting the jaw to soften.
Letting the shoulders be at ease.
As well as the hands and the belly.
As the body starts to ease into
this moment, you can let the breath
fall back into its natural rhythm.
You don't need to force your breathing
pattern or breathe in a way that you
think is appropriate for meditation.
Just let the breath be normal and
see if you can really give yourself
permission to be here, to be still, to
not have to get anywhere or do anything.
You've already allocated
this time for yourself.
Let yourself experience it fully
without needing to fix anything.
Let's bring our attention
to our breath for a moment.
And if you feel comfortable doing so,
place your right hand on your heart
and your left hand on your belly.
A gentle touch like this can be
really powerful for cultivating
a sense of self compassion.
One of the first things we do if
someone's in pain is offer them a hug.
Even though it might feel cheesy
to do it for ourselves, there's
something very grounding in it.
And it's communicating that kind
quality of awareness that we're
really going for with self-compassion.
So with your hand on your heart,
and one hand on your belly,
simply feeling your heart beating.
And feeling your body breathing.
You can just say to
yourself, you're doing great.
I know things are tough right now,
but you're getting through it.
And you're taking a proactive
role in your own wellbeing.
Good job.
See what it's like to talk to
yourself in that way or say anything
that feels kind and compassionate.
Notice when those judgments arise, the
negative thoughts, the negative words.
They're not you.
They're just thoughts.
They just arise.
Let them go.
And what is something kind you could say
to yourself, as if you were consoling
a child that made a mistake or was
going through something difficult?
As you feel your heart beating and
you have one hand on your belly, let's
take one last deep breath together.
In through the nose.
And out through the mouth.
And when you're ready,
you can open your eyes.
So great job.
Notice how you feel after
doing this practice.
We've started to now plant the
seeds for self-compassion, but
this isn't just something that
can be done in a meditation.
You can do it throughout your day
and really make that your intention
today, to show yourself more
compassion, more self-compassion
in whatever you're going through.
So thank you for your practice.
You're doing great.
Continue to bring the
self-compassion into your day.
Take care.
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