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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 meditation to remind us that awareness is our true home. Sometimes we get lost in seeking, striving or rushing—but awareness is always here for us.
So if you haven't already, just
settling into a comfortable
position for meditation.
And closing the eyes.
And just taking three deep,
slow, full breaths now.
In.
And out.
And two more breaths like that.
And with each exhale, just having a sense
of allowing any tension or tightness in
the body to relax even just a little.
And letting the whole body just settle
here into your seat, and into gravity.
And then just relaxing
any control of the breath.
Let the body breathe in its own way.
And just continue now to stay
in touch with the breath.
Arriving right here and now, and
attending solely to the feeling of
the breath, either in the belly or
wherever you feel the sensations
of the breadth the most easily.
Allowing the feeling of the breath to be
an anchor, a support in keeping you in
touch with the aliveness of this moment.
And taking attention now down
into the soles of the feet.
And just feeling the sensations there.
And feeling the sensations at the
contact points between the body and
the surface that you're sitting on.
You might notice certain textures,
temperatures, feeling of pressure.
And now bringing the focus to the
touch of air at the tip of the nostrils
as the body continues to breathe.
Maybe noticing how the breath is
slightly cooler on the inhale.
A little warmer on the exhale.
And opening to the sounds around you.
Just taking in the song of this moment.
Awareness is our true home.
And sometimes we get lost in
seeking, striving or rushing.
Sometimes we get caught up
in anxieties and worries.
But awareness is always here for us.
So today, as you go about your day,
just remember that if you find yourself
feeling stressed or caught up in any
way at all, know you can always take
a moment to pause and bring your
attention back to the present moment.
You can do this by simply
taking one mindful breath.
And that's something you can do
at work, waiting in line at the
grocery store, stopped at a red
light in traffic, anytime at all.
And as you bring more presence
into your moments, you'll tap
into a deep reservoir of calm,
wholeness and happiness from within.
And as this practice now comes towards
the end, just notice how you feeling
after taking time for meditation.
And begin to move fingers
and toes a little.
And opening the eyes.
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