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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 practice letting go as a way to cultivate more ease, lightness, and happiness.
Let's start by finding
a comfortable posture.
This could be sitting down,
lying down or standing.
If it feels okay to do so,
you can close your eyes.
And we'll take one deep
breath together to settle in.
Breathing in through the nose.
And out through the mouth.
Inviting the jaw to soften.
Letting the shoulders be at ease.
As well as the hands and the belly.
You can even do a quick mental sweep
of your body, noticing any tension
that might be there breathing into
it, and then relaxing it on an exhale.
As the body starts to relax, the breath
can settle into its natural rhythm.
We'll take a few moments to anchor
our attention in the present
moment by tuning into the breath.
You can place one hand on
your belly if it's helpful.
And all we're doing is practicing
bringing our full presence to
the sensations of breathing.
As the mind wanders, we gently bring
it back to this breath, in this moment.
Don't worry about doing it right.
As long as you're bringing presence
and awareness to the experience,
you're practicing meditation.
One thing we do want to try to do
is catch our mind as quickly as
possible when it wanders off into
thoughts, ideas, and judgment.
As soon as we notice that,
just a gentle returning back
to the breath, not forceful.
Not beating ourselves up for it.
Just, Oh, there goes the mind,
and now we bring it back.
As much ease in knowing that
the mind has wandered as there
is in being with the breath.
And the theme of this meditation
has to do with surrender.
Very often in life, our
egos want to control things.
We work very hard to manufacture
our moments to be exactly as
we want them to be as a form of
cultivating safety, perceived safety.
But the reality is we don't have
as much control as we think.
And there's a lot of ease that
can come from just surrendering
to the flow of this moment.
So see what it's like to bring
that quality of awareness
and to being with the breath.
Completely letting go
of having to be perfect.
Perhaps even letting go of
the idea that your meditating.
And instead, what if just awareness
was meditating, it was just happening.
And you surrendered to this vast awareness
that just knows what is happening.
Don't worry about trying to do anything.
Just sit back and let
the breath come to you.
Completely surrendering to the process.
Before we close, let's take
one more deep breath together.
In through the nose.
And out through the mouth.
When you're ready, you can
invite your eyes to open again.
Great job.
As you go about your day, see what
it's like to bring this quality
of surrender into your moments.
It doesn't mean you don't try to
get things done, but there's a
spaciousness around what you're doing.
And there's a sense of the
doing coming out of just being.
I'll let you explore
what that means for you.
As always, thank you for your practice.
And until we talk again, take care.
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