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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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Tap into the intelligence, wisdom and intuition of your head, heart and gut to make better decisions and stay more in touch with what really matters.
So just beginning this
meditation by closing your eyes,
if that feels okay for you.
And just taking one, deep,
slow, conscious breath in.
And letting it out.
And now just inviting you to bring,
to mind a decision you need to make
or perhaps something in your life
you're a little confused about, a
situation where you'd like more clarity.
And now just bringing the focus of
your attention to the head area.
And also noticing, acknowledging
what kinds of thoughts are present
in relation to that current situation
or choice that needs to be made?
There might be thoughts that have
been going around in the head for some
time about this particular choice.
So just acknowledging what's here
now or what thoughts have been
arising about this for a while.
And at the end of the next exhale,
just allowing your awareness to
drop down into your heart area.
If you find it helpful, you could
even place a hand over your heart.
Take a moment now to tune into, to
attend to what values you have in this
current situation, what you care about
most deeply, and what your deepest
intention is for this choice or situation.
And on the next exhale, just dropping
your awareness down into the gut area.
And again, you might find it helpful
to place a hand over your stomach.
And just tuning into any hunches,
intuitions or emotions that might
be present in relation to this
current choice that needs to be made.
And then taking a deep, slow,
full breath, all the way in.
And all the way out.
And then now having a sense of
collecting and integrating all of
that information you've gathered.
And then mentally asking yourself
the question, what shall I do now?
And simply give yourself a moment
now to listen for the answer.
So don't worry if you don't
get a clear answer right away.
You can repeat this practice as many
times as you need to, and at any time.
And you might find it helpful to journal
about what came up for you today.
That can be really helpful
in finding more clarity.
So now just coming back to the
feeling of the breath in your body.
And taking a deep, slow,
full breath in now.
And as you breathe out, just beginning
to wriggle the fingers and the toes.
And noticing how your mind and
body are feeling after taking
some time for meditation.
And when you're ready,
you can open the eyes.
Reconnect with the world around
you, the colors and shapes and play
of light and shadow in the room.
And wishing you a really great day.
Take care.
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