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How to Meditate: Meditation 101 for Beginners

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Shifting Gears

Cory Muscara






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Shifting Gears

In this meditation, we'll practice giving ourselves permission to embrace our desires and energy in each moment, rather than constantly trying to regulate our internal compass.

Let's start by finding

a comfortable posture.

This could be sitting down,

lying down or standing.

It feels okay 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 relax.

Let the shoulders be at ease.

As well as the hands and the belly.

In this moment there's no

place else you need to be.

See if you can give yourself the

permission to actually be here.

We all have different gears

of our car, this human car.

Sometimes it needs to be in fifth

gear, sometimes third, sometimes

first and sometimes parked.

So right now we have the opportunity

to be in a much lower gear.

As you rest here, see if you can feel

some of the momentum of the previous gear

that you were in still moving through you.

Are you just coming out of

third, fourth or fifth gear?

And what's that like?

Is there still a buzzing or that feeling

where you've stepped off of the airport

conveyor belt and you're sort of wobbling?

So you could just take a

deep breath through that.

Slowly adjusting into the

gear that we have right now.

Or maybe you were in an even lower gear.

Maybe you were sleeping, you were parked.

And doing the meditation practice

almost feels like ramping up and you

feel the lingering fatigue in the body.

So just noticed that.

In that case, it might be a giving

yourself permission to actually

be more awake, more energized.

If you want to place your

attention on your breath, you may.

To further settle us into

the gear of this moment.

As thoughts pull you away,

as they take us into the future

and the past, it's always a

gentle smile at those thoughts.

They're just doing what

they think their job is.

We remind them that we're here right now.

And redirect the attention, deepening

our presence to this breath, this moment.

We'll take one more deep breath

together, in through the nose.

And out through the mouth.

When you're ready, you can open your eyes.

And well done.

As you go about your day today, see if

you can give yourself the permission to

be in whichever gear you need to be in.

That is a massive practice in itself.

So thank you for your practice.

And until we talk again, take care.

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