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How to Meditate: Meditation 101 for Beginners

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The Root of Judgment, Character, and Will

Cory Muscara






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The Root of Judgment, Character, and Will

In this meditation, we'll practice redirecting our attention to a single point, over and over again, like a bicep curl for our brain.

Let's start by finding

a comfortable posture.

This could be sitting,

lying down or standing.

If it feels okay to do so,

you can close your eyes.

And we'll take one deep breath together.

In through the nose.

And out through the mouth.

Inviting the jaw to relax.

Let the shoulders drop an inch or two.

And invite the belly and

hands to be more at ease.

Inviting the body to be at ease

helps the mind start to be at ease.

So notice anytime that you're

accumulating tension or tensing

the body subconsciously.

You can let your breath settle

into its natural rhythm.

And in this meditation, we're going

to practice the faculty of redirecting

our attention over and over again.

As William James says, "This is the

root of character, judgment and will."

So we'll keep it very

simple in this meditation.

Give yourself one thing to focus on.

It could be the breath.

It could be a sensation in the body.

It could be a sound.

It could be a mantra.

And practice coming back

to that over and over.

To make it simple, I will guide this

meditation as if you were focusing on

your breath, but you can replace that

with whatever you want to attend to.

So you can begin the practice now.

Whatever your object of awareness is,

just let the attention settle there,

organically collect to this one point.

Keeping the body relaxed and at ease

so that it's not a forceful focus.

And try to catch the wandering

mind as quickly as possible.

It wanders off and then

we gently bring it back.

And for the next 30 seconds, see if you

can maintain full continuity of awareness.

We'll take one more deep breath together.

In through the nose.

And slowly out through the mouth.

And when you're ready, you can

allow your eyes to open again.

Great job.

As you go about your day today,

notice the wandering mind and practice

redirecting the attention back to

whatever you're doing moment by moment.

Thank you for your practice.

And until we talk again, take care.

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