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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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A powerful practice that cultivate unconditional love.
This meditation practice
can be done in two ways.
So you can do this practice with
another person, or you can do it
alone, meditating in the usual way.
But if you're practicing with a partner,
then just choose who is going to be the
Person A and who's going to be Person B.
And setting up chairs facing each other.
Not too close.
In a way that feels
comfortable for both people.
And if you're practicing alone,
just settling into a comfortable
sitting posture for meditation.
And then when you're ready, just
allowing the eyes to gently close.
And noticing if there's
any tension in the jaw.
And if you notice any tension,
just see if you can soften and
relax, even just a little bit.
And same thing with the shoulders.
And noticing if you can
soften, relax a little.
And then being aware of all the
little muscles behind the eyes.
And allowing them to soften a little.
And then taking three deep,
slow, full breaths now.
So deep breath in.
And release it fully.
And two more like that.
In.
And out.
One more time.
In.
And out.
And now just letting go of
any control of the breath.
Just letting the body breathe
now in its own natural rhythm.
But staying in touch now with
a feeling and sensation of
the breath moving in the body.
And with each exhale, relaxing more
and more fully into the here and now.
Just letting this moment be center
stage in your awareness and just letting
everything else drop away into the wings.
Just this moment.
Just this breath.
And if you are Person A in the
partnership, I'll invite you now to gently
open your eyes and bring your attention
to the person sitting in front of you.
Person B keeps the eyes closed
and focused on the breath.
And if you're meditating on your own, just
bringing someone to mind that you know.
It could be a friend, an
acquaintance, or anyone in your life.
Just choosing one person
and bringing them to mind.
And now for Person A or if
you're imagining someone, just
becoming aware, there's a person
in front of me or in my mind.
A fellow human being just like you.
Now looking at this person in front of
you or holding them in your mind, I invite
you to mentally repeat the following
statements and to just contemplate them.
This person has a body
and a mind just like me.
This person has feelings, emotions,
and thoughts, just like me.
This person has, at some, point
been sad, disappointed, angry,
hurt or confused, just like me.
And this person has in his or her life
experienced physical and emotional
pain and suffering, just like me.
This person wishes to be free from
pain and suffering, just like me.
And this person wishes to be safe,
healthy, and loved, just like me.
And this person wishes to
be happy, just like me.
And now let's allow some wishes
for this person to arise.
I wish for this person to have the
inner strength, resources, and support
to navigate the difficulties in life.
I wish for this person to be
free from pain and suffering.
I wish for this person to be
happy because this person is a
fellow human being just like me.
And now if you're Person A in
the partnership, I'll invite
you now to close your eyes.
And take your awareness to the breath.
And Person B, opening your eyes.
And bring your attention to this
person sitting in front of you.
And if you're meditating on
your own, just bringing another
person to mind now that you know.
Maybe choosing a person you've
had a more difficult relationship
with, if that feels okay for you.
Or just feeling free to choose
anyone that feels right.
And now for Person B, or if you're
meditating on your own and just holding
an image of a person in mind, just
really becoming aware of this person
in front of you, this a person in mind.
A fellow human being just like you.
And just inviting you to
contemplate a few things.
And if you care to, if you find it
helpful, you might like to mentally
repeat the following statements.
This person has a body
and a mind, just like me.
This person has feelings, emotions,
and thoughts, just like me.
This person gets confused, just like me.
This person has ,at some point,
been sad, disappointed, angry,
hurt, or confused, just like me.
This person has in his or her life
experienced physical and emotional
pain and suffering, just like me.
This person wishes to be free from
pain and suffering, just like me.
This person wishes to be safe,
healthy, and loved, just like me.
This person wishes to
be happy, just like me.
And now let's allow some wishes
to arise for this person.
I wish for this person to have the inner
strength, the resources, and support to
navigate the difficult times in life.
I wish for this person to be
free from pain and suffering.
I wish for this person to be
happy because this person is a
fellow human being just like me.
And in these last few moments of
this meditation, just bringing
awareness back to the breath.
Just resting attention here in the
rhythmic flow of the natural breath.
And as this practice now draws to
a close, taking a deep breath in.
And as you breathe out, just beginning
to wriggle the fingers and toes.
And notice how your mind and body
are feeling after taking this
time out to practice meditation.
And when you're ready, opening the eyes.
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