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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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Learn how our thoughts can create stress and anxiety and how to unhook from those thoughts and return to a calm center.
So finding your way into as comfortable a
position as possible for this meditation.
And then allowing your
eyes to gently close.
And as a way of arriving and settling
here a little more fully, just taking
three deep, slow, full breaths now.
So breathing in.
Breathing out.
And then taking two more
breaths in the same way.
And with each exhale, can you get a
sense of really relaxing here into the
present moment a little more fully?
Arriving right here and letting
everything else go for a while.
And after the next exhale, just letting
go of any control of the breath.
And bringing to mind a picture of
yourself sitting on the banks of a stream.
And you're sitting in a grassy,
comfortable place, just watching
a stream flowing by you.
And there's trees all around you
and the leaves fall gently from the
trees and land in the stream, and
then float gently by you one by one.
So when you notice a thought arise
in your mind, picture it landing
on a leaf on this stream and
then watching it gently float by.
Just trying that practice.
So there's no need to control your
thoughts in any way or push them away.
Just let any thoughts come and go
freely and just witnessing the thoughts
with a curiosity and acceptance.
You know, the mind is a thought generating
machine, so we're learning to observe
these mental events that it produces and
just watching them arise and float by.
And you might find yourself
thinking I don't have any thoughts.
Well, that's a thought.
So picture it as a leaf and watching it
float by on, like a leaf on a stream.
And every now and then you might find
you're no longer watching from the banks
of the river, but actually you've become
caught up in the current of thinking.
No problem.
As soon as you notice that, just note
the thought that pulled you in and then
coming back to sit on the banks of the
river and beginning again to observe
thoughts, like leaves on a stream.
And as this practice now draws to a
close, just taking a deep breath in.
And as you breathe out, gently
wiggling fingers and toes.
And take a moment to notice how you feel
after taking some time out for meditation.
And when you're ready,
you can open the eyes.
So don't worry if you found yourself
a little caught up in the stream.
In time, with a little more practice,
you'll naturally cultivate more
presence and inner calm and stay
grounded on the banks of awareness.
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