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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 do a body scan meditation, relaxing bodily tension and grounding ourselves in deep presence.
So let's start by finding
a comfortable posture.
This could be sitting, lying
down or standing, whatever
feels good for your body today.
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 slowly out through the mouth.
Inviting the jaw to relax.
Let the shoulders be at ease.
And the hands and belly can soften.
As the body settles into this
moment, relaxes into this moment,
the mind can start to settle as well.
And the breath can fall
into its natural rhythm.
No need to force it or breathe deeply.
You can even place one hand on
your belly if it helps you connect
to the breath more intimately.
In then this meditation, well be doing
a body scan as a way to connect to the
body more deeply, manage discomfort,
amplify feeling of feeling good and
also be more grounded in our lives.
So let's start by bringing
our awareness to our head.
Feeling a hair on the scalp.
The forehead, the eyes, cheeks, the mouth.
The jaw and ears.
Sliding your awareness
down and into the neck.
The throat, which can be a more
vulnerable part of the body.
Coming to the shoulders,
the arms and the hands.
Noticing any sensations in the hands.
Especially the fingertips, very
sensitive part of the body.
Coming around to the torso.
Feeling that front, the
chest and the belly.
And then the back.
If there's any discomfort, we're
just meeting it with compassion
and relaxing the muscles around it.
Sliding down through the pelvis.
The thighs.
Feeling the quadriceps and the hamstrings.
Moving through the knees.
The calves and shins.
And then lastly, the feet.
Just feeling maybe where
the feet touched the ground.
And then take one deep breath
through the entire body.
Almost feeling as though the air
is coming in through the nose
and mouth, and then going all the
way down to the feet, the arms.
So breathing in.
Filling up this body.
And then breathing out, letting
go of any lingering tension
And you already can start to reorient
yourself back into this space.
And invite the eyes to open.
That's a great job.
Hopefully you're in touch with
your body a little more now.
And try to take this with
you as you go about your day.
Feeling your feet on the ground if
you're stressed, noticing when you're
holding tension in the shoulders.
The body is one of the quickest ways
that we can settle ourselves when
we learn how to be in touch with
it and offer it at what it needs.
So thank you for your practice.
And until we talk again, take care.
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