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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 do a reflection that will help us develop more hopefulness, and ultimately reduce anxiety and depression.
Let's start by settling
into a comfortable posture.
This could be sitting,
standing or lying down.
As always, if it feels okay for
you, you can close your eyes.
And we'll start by taking one deep breath.
In through the nose.
And slowly out through the mouth.
Inviting the jaw to relax.
Letting the shoulders be at ease.
As well as the hands and the belly.
And as the body settles in,
you can let your breath settle
into its natural rhythm.
In today's meditation, we're going
to practice seeing how we may not
be able to influence what arises in
our experience, but we can influence
how we relate to that experience.
And that change in relationship
changes everything.
So start by noticing what the attitude
of your awareness is right now, which
might be a weird thing to contemplate,
the attitude of your awareness.
So you may note that you are aware
of the breath of my voice, something
going on around you, but what is the
attitude infused into that awareness?
Is it a grumpy attitude?
Is it a grateful attitude?
Is it one that is bored or skeptical?
So not ice how there can be an awareness,
but often there is an additional layer of
experience infused into that awareness.
Now once you're in touch with that
attitude, practice trying a different one.
So if there's an attitude of boredom,
practice trying an attitude of
curiosity, If there's an attitude of
skepticism, practice, one of openness.
And this is purely for you to see how
you can choose how you'll show up.
And so pick an attitude.
And over the next couple of minutes,
practice viewing the breath or any aspect
of your experience with that attitude.
Try it out.
And as always, please
have some fun with this.
It's a playground and we're learning
how to use our mind in a different way.
Talk to you in a few moments.
So as we come to the end of
our meditation, let's take
one more deep breath together.
In through the nose.
And slowly ou through the mouth.
Starting to reorient
yourself back into the space.
And eventually letting the eyes open.
Good job today.
Remember, we can't always influence
what arises in our experience.
That's just called life.
And it happens, most of the time,
the way it's going to happen.
But what we can influence is how
we relate to those experiences.
And shifting our relationship to
an experience gives us a sense
of having more influence over our
life, which subsequently leads
to a deeper capacity for hope.
So try this out today.
Thank you for your practice.
Until next time, take care.
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