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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 explore a practice called "Statue Meditation" that will help you develop more concentration, deeper peace, and resilience.
Let's settle in by finding
a comfortable posture.
This could be sitting,
lying down or standing.
If it's comfortable to do
so, you can close your eyes.
And we'll take one deep breath together.
In through the nose.
And slowly out through the mouth.
Inviting the jaw to relax and soften.
Let the shoulders be at ease.
As well as the hands and the belly.
As the body relaxes, the breath can
fall back into its natural rhythm.
And in this meditation, we're going to
practice stillness, specifically through
a practice called statue meditation.
In statue meditation, the main
thing we're working on is being
completely still like a statue.
This means not wiggling the fingers,
not moving the tongue and even
trying not to swallow if possible.
And this can be tough and
we don't want to force it.
We only want to do it.
If we're choosing to opt in,
otherwise it can feel oppressive.
So make the choice if this is
something you want to do, and if
not, you can go to the meditation
as normal and move as you need to.
But if you would like to practice the
stillness, find a posture that feels
okay to be still in for some time.
And I'll count down from three.
Once I get to one, that's when
we'll settle into that stillness.
Three, two, one.
So you can bring your
attention to your belly.
Just feeling the sensations
of the inhale and the exhale.
Stabilizing your attention there.
There will obviously be some parts of
the body moving, like the breath, the
belly, the chest might move, the back.
That's okay.
You don't need to be rigid.
In fact, we want a relaxed
awareness, relaxed stillness.
So if you need to invite the
body to soften and it moves
a little bit, that's okay.
But as you notice maybe little discomforts
or restlessness or desire to swallow or
move the tongue, see if you can practice
total stillness within that, watching
it all play out without reacting to it.
And you can use the breath as an anchor
point for your attention when it starts
to get difficult or overwhelming.
So we're almost there.
As we come to the end of the 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 start to reorient yourself
and allow the eyes to open.
Great job doing statue meditation today.
Hopefully as you go about your day,
this will give you a new empowerment to
stand in discomfort without reacting.
Thank you for your practice.
And until we talk again, take care.
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