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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Self-Compassion and Loving Kindness

This meditation will soothe your nervous system, ground your awareness and help you cultivate self-compassion.

So starting by just taking a moment

to get as comfortable as possible

for the meditation only settling in.

And when you're ready,

allowing the eyes to close.

And as a support to settling in here

a little more fully, just taking

three deep, slow, full breaths now.

So breathing in and really

filling the lungs with air.

And letting the breath go.

And taking two more breaths

like that in the same way.

And with each exhale, seeing if you

can get a sense of allowing any tension

or tightness in the body to soften

a little, just relaxing the body.

And then on the next exhale, just letting

go of any control of the breathing.

Just let the body take over breathing now.

We'll just continue to be attentive to

the feeling of the breath in your body.

Just resting the mind on the

feeling and the flow of the breath.

And now we're just going to

introduce a practice traditionally

known as loving kindness.

So here we'll work with some phrases that

you say to yourself mentally as a way of

training in self-compassion and kindness.

So as we do this practice, make

sure to let that inner voice

have a warm and friendly tone.

So just mentally repeating

these phrases after me.

I'll leave a little space after

each phrase for you to do so.

May I have peace in my heart.

May I be free from suffering.

May I be healthy.

May my life flow with ease.

May I be free from fear.

May I be happy.

So just noticing any effects of those

phrases on the body, on the mind.

And if you care to just continuing

this practice now on your own.

Repeating, either some of the

phrases you've heard, or maybe

you can repeat phrases that

resonate with you, personally.

Whatever words you choose, make

them words of love or compassion.

So just practicing like that now.

And as the practice comes towards a

close, just taking a deep breath in.

And then letting it go, as you

begin to wriggle fingers and toes.

And when you're ready,

you can open the eyes.

And perhaps now just making any

intention to take this attitude of

self-compassion and kindness with

you into the rest of your day.

And wishing you ease and

happiness in a day ahead.

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