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How to Meditate: Meditation 101 for Beginners

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Taming the Mind

Train in cultivating a calmer, kinder mind and learn to hold whatever is happening in a loving awareness that is larger than it all.

So now, if you haven't already, just

taking a comfortable seat for meditation.

Having a sense of settling in.

And allowing your eyes to lightly close.

And then taking three

deep, slow, full breaths.

So breathing in.

And breathing out.

And again, taking a breath in.

And letting it go.

And one more time.

And at the end of this next exhale, just

relaxing any effort to control the breath.

Just let the body breathe in its own way.

And let your attention land right inside

the feeling of the breath in the belly.

Or if you feel drawn to follow the

sensations of the breath elsewhere

in the body, that's fine too.

Just finding a place to rest

your attention in the feeling

and the flow of the breath.

And just taking one breath at a time.

One moment at a time.

There's nowhere else you need to get to.

There's nothing you need to fix or solve.

Nothing more you need to become.

So just being here fully.

Just breathing.

And when you notice that the mind

wandered, just take a moment to notice

if there's any sense of aggression

towards the mind, any sense of

frustration or yanking attention back

to the breath or becoming impatient.

If any of that's the case, see if

you can now introduce more kindness

and patience towards the mind.

Each time you notice the mind has

wandered, just take a moment to

appreciate this moment of waking up.

Notice the fact that you are no longer

lost in wandering thoughts, and then

with gentleness and kindness, just

invite the mind home to the breath.

Just seeing if you can infuse

the whole practice with a sense

of patience, ease and kindness.

If the mind wanders a hundred times, just

come back to the breath a hundred times.

And as this meditation begins

to draw towards a close,

let's take a deep breath in.

And as you exhale, just beginning

to bring small movements into

the fingers and the toes.

And notice how you're feeling after

taking this time for meditation.

And opening the eyes.

So the more we cultivate this kindly

awareness, the more we can let go

of being at war with ourselves and

wage peace with the way things are.

And as you get ready to reconnect

with the rest of your day now,

perhaps just making an intention to

take this kindly awareness with you.

Have a great day.

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