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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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Tension Release

Stop. Come to stillness and consciously release tension with the out-breath.

Welcome to this practice which is

going to be a short tension-release

micro practice, something you can bring

into your day at regular intervals.

To begin with, let's settle

into whatever position we've

chosen, sitting, standing, lying.

And seeing if we can allow our

awareness to drop deep in the body.

Taking a big breath in.

And on the out-breath, settle down,

even more, feeling it to the points

of contact between the body and

the surface you're resting upon.

And can you give the weight of the body

up to gravity so it's held and supported?

And becoming aware of

breathing and the whole body.

Perhaps, particularly the

belly, deep and the body.

Swelling on the in-breath,

subsiding on the out-breath.

Making sure you allow the out-breath

to go all the way out and then the in

breath to flow in, in its own time.

If you find your awareness keeps bouncing

back into thinking and worrying, planning,

ruminating, in the noticing of that,

you're having a moment of mindfulness and

you can choose to shift your awareness

back deep in the body, inside breathing.

Doing this again and again.

As we begin to bring the practice

to a close, reflecting on the effect

and perhaps forming an intention to

bring this micro practice regularly

into your day, to pause, stop, settle.

Thanks so much for practicing with me.

And we really hope that it helps

you on your mindfulness journey.

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