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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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The Basics of Mindfulness

A simple breathing meditation to help bring more balance, calm and concentration to the mind.

Today, we'll do a simple

breathing meditation, which will

help bring more balance, calm

and concentration to the mind.

So don't worry if you've never done

any meditation before, I'm going to be

guiding you through every step of the way.

So just settling in to your seat

now, in a comfortable position.

And seeing if you can sit

upright rather than slouching.

And allowing your eyes to gently close.

And as a way of settling in

here more fully, just now taking

three deep, slow, full breaths.

So breathing in.

And breathing out.

And just doing two more like that now.

And with each exhale, can you get

a sense of allowing your body to

relax and settle into gravity and

into this moment, a little more.

And as you let go of any control of

the breath now, just shifting your

awareness all the way down into the belly.

Just focus on feeling the

sensations of the breath here.

The rising of your belly on the inhale.

And the falling on the exhale.

And if you find it easier to focus

on the breath at maybe the tip of the

nostrils or in the chest, that's fine too.

So feeling free to pay attention

to wherever the breath feels the

strongest and the easiest to follow.

And from time to time, you'll

probably find that your attention

gets caught up in thinking.

Maybe worries, anxieties,

memories, or your to-do list.

And so you're no longer

feeling the breath.

Whenever that happens, just

notice what thought your mind was

caught up in and letting it go.

And simply beginning again to focus on

the sensations of the breath in the body.

As best you can, just keep following the

flow and sensation of the breath here.

In.

And out.

And as this practice now begins to

draw towards the close, just gently

wriggle your fingers and toes.

Notice how you mind and body feel

after taking some time for meditation.

So it's, it's quite common to find sitting

in stillness a little difficult at first,

since our minds are often racing all day.

So rest assured that with practice, the

mind settles and relaxes quicker and the

whole practice becomes easier and easier.

You'll find as you continue to practice

meditation, that the calm and clarity of

mindfulness will flow not only into your

meditation but into your daily life too.

So when you're ready,

gently opening the eyes.

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