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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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Duration
In this meditation, we'll practice resting in stillness, learning to see that in each moment we have a choice for how we can respond.
Let's begin by finding
a comfortable posture.
This could be sitting down,
lying down or standing.
If it feels okay to do so,
you can close your eyes.
And we'll take one deep
breath together to settle in.
Breathing in through the nose.
And slowly out through the mouth.
Inviting the jaw to soften and relax.
Letting the shoulders be at ease.
And inviting the belly
and hands to soften.
With your next exhale, feel any
lingering tension just melting away.
As your breath comes back
to its natural rhythm.
And we'll spend a few moments collecting
our attention at our breathing.
As the mind wanders, just gently
bringing it back to this breath,
this moment, over and over again.
In this meditation, we're are
practicing, finding that space
between stimulus and response.
The beautiful thing about meditation
though, is that we're training that
capacity in every single moment.
We're slowing down enough and stilling
ourselves enough that we can see
our usual reactivity and practice
not reacting in our normal way.
I think one of the best ways
to practice this is to increase
the level of stillness.
So for the next couple of minutes,
the invitation is going to be, to
be completely still, not moving your
fingers, not even moving your tongue.
And when you feel that urge
to move, that urge to react,
just practice taking a breath.
And relaxing into it.
That's the space between
stimulus and response.
So I'll give you some time
in silence to practice.
Just noticing all the impulses to
move, to scratch an itch, to adjust
your posture ever so slightly.
You'll be able to make it through
a minute and a half and still
be okay on the other side.
So really practice relaxing into
the discomfort and not immediately
reacting to the stimulus.
Before we close, 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 move your body again
and allow your eyes to open.
Great job.
You know this can be tough, even if only
for a minute or two, but by training
that capacity to be still, you're
developing the internal infrastructure
to be with difficult experiences
without immediately reacting to them.
That's the space between
stimulus and response.
So practice this throughout your day.
Thank you for your practice.
Until we talk again, take care.
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