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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 train our mind to access the natural happiness that arises when we are deeply present.
So let's start by finding
a comfortable posture.
This could be sitting, lying
down, or even standing up.
Once you're settled, I invite you to
close your eyes if that feels comfortable.
And we'll start by taking
one deep breath together.
In through the nose.
And slowly out through the mouth.
Inviting the jaw to relax and soften.
The teeth don't need to be clenched.
Inviting the shoulders to be at ease.
As well as the hands and the belly.
Just let your breath
find a natural rhythm.
You don't need to breathe deeply
or in a way that you perceive to
be appropriate for meditation.
Whatever feels comfortable
and natural for your body.
And as you start to rest here in
stillness, remind yourself that you've
allocated this period of time for you.
And because of that, there's no
place else you need to be, there's
nothing else you need to do, and
there are no problems you need to fix.
Instead, see what it's like to give
yourself permission to just be here.
By settling in in this way,we're already beginning to drop
into a deeper kind of presence.
You might notice the various thoughts
in your mind about the future.
Things you should remember to do,
the things you did earlier today
or yesterday, judgments, ideas
about the meditation practice.
You can just allow these
thoughts to come and go.
And start to direct your attention
to one central place, the breath.
If it's helpful, you can
place a hand on your belly.
And feel the movement of the belly
as it inflates with an inhale.
And deflates with an exhale.
This breath is going to
serve as our anchor point.
In the same way an anchor
stabilizes a boat, the breath
can help stabilize our attention.
So each time you notice the mind wander
off into those thoughts, just gently
redirect it right back to the breath.
I'll give you a few moments
in silence to practice that.
Remember each time you notice a thought
coming up, you just watch it as if
you were to watch a cloud passing
through the sky, and gently return
the attention back to the breath.
And you're focusing on the breath
as if it were the most important
thing in the world right now.
Full presence, full attention.
So continue to try it out.
So as we start to wind down this
meditation, you can begin to mentally
prepare yourself for a transition.
Maybe wiggling the fingers, the toes.
And when you're ready, you
can let your eyes open again.
All right.
Thank you for your practice and take care.
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