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How to Meditate: Meditation 101 for Beginners

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The Pain Box

Cory Muscara






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The Pain Box

In this meditation, we explore the boundaries of our comfort zone and how to start stretching beyond these walls.

Let's start by settling

into 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 a deep breath

together to settle in.

In through the nose.

And slowly out through the mouth.

Inviting the jaw to relax.

Letting the shoulders be at ease.

As well as the hands and the belly.

As your body settles in, you can let your

breath come back to its natural rhythm.

And see if you can feel yourself settling

in a little more deeply to this moment.

In today's meditation, we're

going to explore bringing more

stillness into our practice.

When we're completely still,

inevitably some discomforts may arise.

Like an itch, a little bit of

pain in the knees or the back.

And we're always welcome

to take care of ourselves.

However, this is a great

opportunity to work with discomfort.

Practice relaxing into it, and not

immediately turning away from it, which

develops a new sense of confidence.

So if this feels okay for you, you can

settle into a more still posture right

now, knowing that we're going to rest

in this posture for a couple of minutes.

And you're welcome to anchor your

attention wherever you'd like,

could be the breath, or it could

be an open presence, choiceless

awareness kind of meditation, where

you just notice whatever arises.

The key thing here is the

stillness more than anything else.

So as the urges arise to scratch or to

get up or to adjust your posture, you're

bringing curiosity to what that urge

feels like and what it's like to be with

that discomfort and relaxing into it.

Taking a deep breath around the

discomfort is a great way to do that.

I'll give you some time

in silence to practice.

As we come to the end of our meditation,

let's take one more deep breath together.

In through the nose.

And slowly out through the mouth.

When you're ready, you can reorient

yourself back into this space.

And invite your eyes to open.

Good job.

So resting in stillness can be difficult.

But it creates a really powerful

container to explore being

with discomfort in a safe way.

The more we're able to do that in our

meditation practice, the more we're

able to be with discomfort in real

life and not immediately turn away

from something when it becomes painful.

And the unfortunate reality is that

many of the important things we need to

do in life are not always comfortable.

So see if you can bring this new

resilience into your day to day,

even if it's in a small way.

You're doing great.

Thank you for your practice.

And until we talk again, take care.

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