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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 explore the idea of "satisficing" as a way to cultivate peace and acceptance in a world of many choices.
Let's start by settling
into a comfortable posture.
This could be sitting,
standing or lying down.
As always, if it feels okay to
do so, you can close your eyes.
And we'll begin by taking
one deep breath together.
In through the nose.
And slowly out through the mouth.
Inviting the jaw to soften.
The teeth don't need to be clenched.
Letting your shoulders be at ease.
As well as your hands and your belly.
Now there are a number of things we
can attend to in any given moment.
And the fact that you're here
meditating means you've chosen one
thing over other possible things.
However, you may still feel like
there is someplace else you should be,
something else you should be doing,
something more that should be happening.
So we're really going to try to refine
our focus and concentration to the
simplicity of actually being here.
The way we'll do that right now is by
labeling our experience as it's happening.
So if you happen to notice the
breath in your awareness, you
can label it, inhale, exhale.
If you notice a thought,
you can label it, thinking.
If there's a sound, you
can label it, hearing.
And so in this way, whatever
arises, we're bringing our attention
directly to that and labeling it
for what it is in this moment.
So I'll give you some time
in silence to practice this.
And again, remember we're labeling
whatever arises, emotions, sound,
sensory experience, thought, sensation.
Have some fun with it.
So as we come to the closing
of our meditation, let's take
one more deep breath together.
In through the nose.
And slowly out through the mouth.
And when you're ready, you can
invite your eyes to open again.
Great job today.
So the paradox of choice is real.
There are always a number of options
that we have in any given moment.
And while we might associate more
freedom with more options, sometimes
those extra options can paralyze us,
not cause us to take action or feel
unsettled with what is here today.
As you're going about your life, see
if you can actually be where you are
and commit to giving yourself over
to the fullness of that experience.
You can even label the moment as
it's happening to help deepen your
concentration on what's going on.
So thank you for your practice.
Great job.
I'll talk to you soon.
Until next time, take care.
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