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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'll practice cultivating mindfulness by paying attention to various sensory experiences.
Let's begin 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 a deep breath together.
In through the nose.
And slowly out through the mouth.
Inviting the jaw to relax.
The shoulders can be at ease.
And let the belly and
the hand soften as well.
In this moment, there's no place else
you need to be, nothing else you need
to do, and no problems you need to fix.
See if you can give yourself
the permission to just be here.
Letting the breath settle
into its natural rhythm.
And we'll spend a few moments collecting
our attention at the breath, using
it as an anchor point for our minds.
When the thoughts pull our
attention away, we smile at the
thoughts, say hello thoughts.
Thank you thoughts.
Goodbye thoughts.
And right back to the
breath, moment after moment.
In this meditation, we're just
going to bring our awareness to
different aspects of our experience.
Cultivating a mindful presence that
we can take with us into our day.
We'll start by bringing
our awareness to sound.
Just noticing anything that
you can hear right now.
Sound doesn't need to be
perceived as a distraction.
It's just another sensory experience.
If anything, we get to experience
the gift of what it's like to hear.
And moving to sensations.
Noticing what you feel in your body.
Maybe obvious sensations, like if there
were any pains or more subtle sensations,
like a feeling of ease and peace.
And now turning your
attention to your thoughts.
Just becoming aware of what
the mind is thinking about.
Not redirecting the attention, just
observing, watching the thoughts
like clouds passing through the sky.
And then we'll open our awareness
even broader so that we're resting
in what's called open monitoring.
Just observing and watching
whatever arises in our experience.
It could be a thought,
emotion, sensation, sound.
Just observe it all coming and
going as if you were sitting back
just watching your experience.
So let's take one more
deep breath together.
In through the nose.
Slowly out through the mouth.
And when you're ready, you can
invite your eyes to open again.
Great job.
As you go about your day, practice
bringing this mindful awareness to all
different aspects of your experience.
It will not only help you be more calm,
but also more present for your life.
Thank you for your practice.
And until we talk again, take care.
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