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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 learn to alchemize fear and anxiety into a more useful, productive, and exciting experience.
Let's start by settling
into 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 as a way to settle in.
Breathing in through the nose.
And slowly out through the mouth.
Inviting the jaw to soften.
Let the shoulders be at ease.
And the belly and hands.
Just do a quick scan of your body
and notice arethere any areas
that are also holding tension.
Maybe the feet or muscles in the face.
You can invite all of that to relax.
The body doesn't need to be on right now.
Letting the muscles relax
around the skeleton.
As we start to settle in, the breath
can fall into its natural rhythm.
And let's just take a few moments to
anchor our attention at the breath.
As the mind wanders, gently bringing
it back, this moment, this breath.
The theme of this meditation is
working with fear and anxiety.
Specifically, learning how to
meet it in such a way that we
can be empowered through it.
So notice if there is a sense of
stress, anxiety, fear right now.
And if there's not, you can take a moment
to imagine what that might feel like
or even a scenario that would create
a little bit of that fear and anxiety.
You don't need to make it
too strong, but just to get a
sense of familiarity with it.
Notice how our usual way of working
with that is to turn it away
or even view it as a negative.
But instead let's change the narrative
around this fear and anxiety.
And as we sense it in the body,
let's just say, Oh, this is my
body trying to take care of me.
This is my body trying to
empower me to meet the moment.
This is my body trying to
help me be more effective.
Or, we just reframe the
sensation as excitement.
This is me getting ready for something.
This is excitement moving through my body.
Just see what it's like to place
that narrative on the experience.
As we come to the end of the meditation.
Let's take one more deep breath together.
In through the nose.
And out through the mouth.
And when you're ready, you
can open your eyes again.
Great job.
So see if you can start to reframe
the fear, anxiety, and stress
as it arises throughout the day.
The new narrative around it
creates a new experience.
Thank you for your practice.
And until we talk again, take care.
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