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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 will practice awakening our compassion for ourselves and for others, transforming suffering into peace and nourishment.
Let's start by finding
a comfortable posture.
This could be sitting,
standing or lying down.
If it feels okay to do so,
you can close your eyes.
And we'll take one deep breath together.
In through the nose.
Slowly out through the mouth.
Inviting the jaw to soften.
The teeth don't need to be clenched.
Inviting the shoulders to be at ease.
As well as the hands and the belly.
As your body starts to settle
in, your breath can come
back to its natural rhythm.
Nowhere else you need to be,
nothing else you need to do.
In this meditation, we're going to
practice tonglen, which will help
us develop our compassion and our
ability to be present for our own
suffering and the suffering of others.
If at any point, this practice
becomes too uncomfortable, it's okay
to open your eyes, reground yourself
and come back when you feel ready.
We're going to start this practice
with some basic breathing.
But with each inhale feel as though
you're breathing in whatever you're
feeling and accepting it with kindness
and then feel like you're exhaling a
sense of well-being and spaciousness.
Try this out.
Just taking in whatever you're
feeling right now, accepting it with
compassion, kindness, and then exhaling
a sense of well-being, calm and ease.
Letting this connect you to your heart.
And bringing you to a state of calm.
I now invite you to bring to mind
a being in your life who is going
through something difficult and.
As an act of compassion, you were
going to feel and visualize yourself
breathing in their suffering.
You can imagine it as this heavy, hot,
polluted air that you're taking in.
You're moving closer to it.
But when it comes into your body,
it softens the armor around your
heart, expanding you into love.
And on the exhale you offer out
spaciousness, ease, kindness, and love.
Imagining it as this cool,
light air flowing to this beam.
Practice taking some breaths like this.
Breathing in suffering, letting
it open your heart and breathing
out whatever this being needs.
Taking one more deep breath like this.
Taking a moment to
reconnect with yourself.
And when you're ready, you can start
to reorient yourself back into this
space and invite your eyes to open.
You're welcome to stay here however long
you'd like, and even continue meditating.
Thank you for your practice
and I'll talk to you soon.
Take care.
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