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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 explore cultivating self-trust in our own deepest nature.
Through mindfulness, we develop
self-trust which emphasizes
being your own authentic self.
In this meditation, we're going to explore
cultivating this kind of self-trust,
a trust in our own deepest nature.
We'll do this by getting more in
touch with our feelings and sensations
and train in listening to them.
Honoring them and what they
may have to teach or show us.
So now just finding a comfortable
position on a cushion or a chair.
And have a sense of settling in.
When you're ready, just allowing
the eyes to gently close.
And can you allow this posture that you've
chosen to embody a sense of wakefulness?
So perhaps lengthening the spine up tall.
The crown of the head might extend
a little bit towards the ceiling.
And placing the hands
in a comfortable way.
And as a support to coming home more
fully to the here and now just taking
three deep, slow, full breaths.
And with each breath, seeing if
you can follow the flow of the
breath all the way into the body.
And all the way out.
Just two more breaths in that way.
And at the end of this next exhale, just
letting go of any control of the breath.
Just let the body breathe
in its own natural way.
And staying in touch with the
feeling of the breath in the body.
With each exhale, relaxing, more and
more fully into the here and now.
Just letting this moment be
center stage in your awareness.
And letting everything else
struggle away now into the wings.
Just this moment, just this breath.
And noticing how the body
is breathing for you.
And how you can trust the body to
continue breathing in this way.
And at the same time, you can depend
on your heart to keep beating, your
digestion to take care of itself, and
all your body systems, just continuing
to support you moment by moment.
And noticing in the physical body
where you feel the breath most easily.
The most vividly.
And really getting a sense now
of letting your attention take up
residence inside the sensations
of the breath at this point.
And if you find it a little bit
tricky to feel the breath, you
can always place a hand over the
belly or the chest, if that helps.
And remembering that there's
no need to try and control
or push away anything at all.
You're not trying to fix
anything or change anything.
Just allowing the flow of
experience to be as it is as you
rest in the feeling of the breath.
And whenever the mind gets lost,
bringing it gently back to the breath.
And now gently opening your
awareness out from the breath
and tuning into body sensations.
Begin to scan slowly through your body
with a kindly and curious awareness.
And as you scan for sensations, you
might like to find a sensation and just
hold attention here for a few breaths.
Opening up to the sensation.
Like a detective, becoming really curious
about the feeling, the nuances of it.
And if there's something a little
unpleasant, see if you can gently
open to it, making room for it in
your experience, allowing it to be
here, and gently listening to it.
And when you're ready, if you care
to, moving onto a new sensation.
And listening to it, honoring
it, letting it be felt.
And as you do this, there's no need
to get into any mental commentary
about the sensations in the body.
Just simply getting in touch
with them and feeling them fully.
That's what's most important.
And in this way, just continuing to scan
your experience, tune into sensations,
and move on when it feels right.
For many of us, it can be a habit to
ignore instead of honoring our feelings,
but emotions and sensations can be like
guides and the body has its own wisdom.
For instance, when we've been
working too long, the body
gets tired or overly revved.
If we honor those feelings,
they can teach us to take rest.
A feeling of loneliness instead
of being avoided, can be a signal
that we'd like more connection.
And we can seek out in our lives.
Wisdom grows the more you listen
to your feelings, intuitions, and
sensations with an open-heartedness.
The more you cultivate this attitude of
trust in your own being, the easier you'll
also find it to trust other people much
more and see their basic goodness as well.
So just continuing to
tune into body sensations.
Allowing them to be held in
an open, receptive, and kindly
awareness, being open to what
the body may have to teach you.
If you're tired, perhaps
there's a need for more rest.
If you have a gut feeling that wants
some attention, just giving it that.
Or maybe there's an emotion
that you've been pushing away.
If so, can you allow it
to just be felt and known.
Just continuing to scan through your
experience, listening, feeling sensations.
Knowing that in practicing mindfulness
in this way, you're practicing
learning to listen to and trust your
own feelings and your own being.
And now just guiding
awareness back to the breath.
And taking a deep breath in.
And out.
And as this practice now draws to a
close, just take a moment to notice
how your mind and body feel after
taking this time out for meditation.
And when you're ready, beginning
to wriggle the fingers and toes.
And gently open the eyes.
And I'll close today with a
passage by author and mindfulness
teacher, Jon Kabat Zinn.
He says, "Mindfulness provides a
simple but powerful route for getting
ourselves unstuck and getting back in
touch with our own wisdom and vitality.
And the most important thing is just
to be yourself and not try to become
anything that you're not already, being
in touch with your own deepest nature and
letting it flow out of you unimpeded."
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