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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 simply practice calming down the mind and body by making space for our experience without resistance.
In today's session, we'll practice
calming down and settling our nerves.
Let's get started.
Since so much of our anxiety comes from
a scattered mind that's caught up in the
future or the past, ideas and judgments,
it's helpful to calm the mind by giving
it something specific to focus on.
So at the beginning of each
meditation in this series, I'm
going to ring a bell for you.
When you hear that bell, bring
your full presence and focus to the
sound all the way until that moment
when it dissolves into silence.
Here we go.
Let's do that one more time.
To help us settle in more deeply,
let's take a deep breath together.
Breathing in fully through the nose.
Breathing in.
And then out slowly through the mouth.
Inviting the jaw to relax.
The teeth don't need to be clenched.
Inviting the neck and shoulders to soften.
As well as the hands and the belly.
Just letting the breath come
back to its natural rhythm.
Not needing to breathe deeply
or in a way that you perceive
to be right for meditation.
Just lettingthe breath
be normal and at ease.
And with every exhale, feeling your
body relax a little more deeply.
And letting the thoughts in your mind
settle, like snow in a snow globe.
In this moment, there's no place else
you need to be, nothing else he needed
to do, and no problems you need to fix.
And see if you can just let any excess
energy that might be in your body sort
of wash over you and through you, like
waves crashing and then retreating.
So that you become a place of stillness.
And any anxiety or worries or chaos in the
mind kind of just has this space to move
through you, but not have to impact you.
Letting your peace and groundedness
reside someplace deeper.
As you just feel your body breathing.
And experience the ease of not having
to do anything or get anywhere.
To close this meditation, I'm going
to ring the bells two more times.
And when I do, just let the sound
soothe your mind, focus your attention,
and bring your full presence to the
bell as if it were the most important
thing in the world right now.
And once more.
So if your eyes have been closed,
you're welcome to open them now.
And you did a great job today.
But you can come back to this
meditation at any point throughout
the day when you find yourself
needing a little bit more calm.
Take care.
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