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How to Meditate: Meditation 101 for Beginners

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The Happiness of Presence

Cory Muscara






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The Happiness of Presence

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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