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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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This four-step self-compassion break meditation will help soothe you in your hardest moments.
So just finding your way
into your meditation posture.
And when you're ready,
gently closing the eyes.
And as a way of settling in
here a little more fully, just
taking three deep, slow breaths.
Breathing in, filling the lungs with air.
And exhaling.
As you exhale, can you get a sense
of allowing yourself to soften and
settle into gravity a little more?
So two more breaths like that.
And then allowing the breath to
return to its own natural rhythm.
I'm just going to invite you to bring
to mind something that's happening
in your life that you don't want
to be happening, or maybe there's
something present for you here and
now that's difficult or challenging.
So just gently being present with that.
And what does it feel like to bring this
to mind or to gently be present with it?
Does your mind start struggling
and resisting, looking for
a way out of the situation?
Maybe see if you can let go
now of the urge to try and
think about it or solve it.
And instead, just allow yourself
to simply feel what you're feeling.
Where do you feel the sensations of
emotion in your body in this moment?
Can you locate that feeling in your body?
If you're able to do so, just see
if you can be with the feeling.
Just exploring it, opening up to
it and being curious about it.
So just exploring the sensations of pain
or discomfort with a kindly curiosity.
What are they actually like?
Is there pulsing or dullness?
Are they hard and solid or softer?
Is there a shape to them?
So whatever's here, seeing if you can
have a sense of just allowing it to be.
So just making room for it and
meeting it with a kindly awareness.
You might even find it helpful to
imagine that you're breathing a kindly
awareness into an out from where you feel
those sensations of pain or discomfort.
So we're bringing the kind of attitude
towards pain or discomfort that you might
have towards a loved one who was hurting.
So can you have that same
attitude towards yourself in the
midst of a difficult situation?
Bringing compassion and kindness
to yourself when you're in pain.
So just remaining in tune with
the sensations as best you can.
And if they change or dissolve, just
come back to following the breath.
And as this practice draws to
a close, take a deep breath in.
And as you breathe out, gently
wiggle fingers and toes.
And take a moment to notice how
you feel after this meditation.
And when you're ready, opening the eyes.
So don't worry if you found this
practice a little bit tricky.
Remember, you're learning new skills.
So sometimes that takes
time, practice and patience.
But why not set an intention now that
if you experience something difficult,
unwanted or unpleasant today, to take a
pause, take your awareness to whatever
you're feeling in the body and gently
have a sense of embracing those feelings
with a compassionate awareness, just like
you would to a loved one who was hurting.
So go gently with yourself today.
And wishing you peace and
happiness in the rest of your day.
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