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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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Duration
In this meditation, we'll explore how to use mindful awareness to reground ourselves when we're caught up in thoughts, anxiety, or chaos.
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 relax.
Let the shoulders be at ease.
And invite the hands and belly to soften.
Giving the body full permission
to disengage, to let go.
As we deepen our awareness of
being here in the present moment.
It doesn't mean that we're denying the
future and the past, but just recognizing
that all of that happens right here.
Our life is only ever
happening in this moment.
You can't live in the future.
You can't live in the past.
They're just ideas in the present.
So as we deepen into this meditation
today, we're going to do a noting
practice, which very simply involves
putting mental labels on the
different experiences that arise.
So as you're breathing right
now, with every inhale, just
label it as rising, belly rising.
And then on an exhale label it falling.
Rising, falling.
If the mind gets caught up in a
thought and you start thinking
about what you're going to do after
this, just label it, thinking.
Rising, falling, thinking.
Back to the rising, falling.
In this way we're just labeling
our experience for what it is.
With bare attention, not
creating any extra story.
I'll give you some time in
silence to practice this.
Labeling the breath and the thoughts.
Okay.
So as we come to the end
of the meditation, just
start to reorient yourself.
We'll take one last breath.
In through the nose.
And slowly out through the mouth.
And when you're ready, you
can invite your eyes to open.
Notice your surroundings.
And welcome back.
Great job.
As you go about your day today, you can
practice this, especially when you find
yourself caught up in thoughts, just
give them a mental label, thinking, and
then come back to the moment as it is.
Thank you for your practice.
And until we talk again, take care.
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