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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 practice being with the totality of our experience, relaxing into discomfort, helping us develop a deep sense of confidence and inner strength.
Let's begin by finding
a comfortable posture.
This could be sitting down,
lying down or standing.
If it feels okay to do so today,
you can invite your eyes to close.
And we'll start by taking
a deep breath together.
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 you start to settle in, your breath can
also settle back into its natural rhythm.
The theme of today's meditation
is the paradox of invincibility.
And this idea that in order to develop
real invincibility, we need to let
down our guard enough to experience
the full range of being human to
then see how we can be with this too.
So we'll do a choiceless awareness
meditation, which involves opening
our awareness to whatever might arise.
So instead of focusing on the breath
or any one point in particular, see
if you can settle back into yourself.
Almost as if you were settling behind
your awareness and just observing
what is coming up for you right now.
Perhaps as an emotion, a sensation, a
thought, or some sensory experience.
And can you create a space for yourself
to be present to whatever might be there?
You never need to push it.
So if something is too
uncomfortable, it's okay to allow
it to linger in the background.
But as much as you feel able
to, allowing your experience to
emerge in your awareness fully.
And you might think of
this as watching a movie.
And you sitting in the theater is
you resting in awareness and the
screen includes anything that arises.
Sometimes it's pleasurable movie.
Sometimes it can be unpleasant.
And for a moment, see if you can
touch into the sense of empowerment
that you may feel staying open to
more aspects of your experience
rather than using the meditation
to turn away or distract yourself.
This is a vulnerable and courageous act.
So as we come to a close, let's
take one last deep breath together.
In through the nose.
And slowly out through the mouth.
And when you're ready, you
can let your eyes open again.
Great job.
So this meditation is designed to
really help develop capacity to
stay open to more moments of your
life, including the difficult ones.
So as you go about your day today,
notice if there is a tendency to turn
away from the uncomfortable experiences
and see if you can reframe it with the
acknowledgement that being able to stay
present to these experiences and seeing
that you can make it through them is the
thing that develops resilience, and yes,
that sense of invincibility that you can
get through and be with whatever arises.
Thank you for your practice.
I'll talk to you soon and
until next time, take care.
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