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How to Meditate: Meditation 101 for Beginners

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What is Meditation?

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Unwinding and Letting Go Into the Now

A meditation to help you gradually unwind the body and mind.

If you haven't already, just take

some time here to settle into a

meditation posture of your choice.

Allowing the eyes to close.

And when you're ready, taking

a deep, slow breath in.

And out.

And no matter how the mind feels right

now, it might be busy or tense, there's

no need to try to fix or change it at all.

So just letting the mind be as it is.

And we're going to focus attention

on the feeling of the body in

contact with the surface beneath you.

What sensations can you feel right

now at the contact points where your

body is touching the surface beneath?

It might be tingling, pressure,

heaviness, or lightness.

Really bringing your full focus

into feeling what's here to be felt.

Grounding your focus in the present

moment and in those sensations.

And now drawing the focus of

attention to feeling how the

breath is moving through the body.

Noticing how the whole body is being

gently rocked and cradled by the

movement and flow of the breath.

Sometimes just noticing that rhythm of

the natural breath can bring a soothing

and a softness to the mind and the body.

And if the mind wanders away from

feeling the breath, just notice

what thoughts carried you off.

And no matter what the thoughts were,

no matter how important they claim

to be, just letting them go, coming

home to that feeling of the breath.

And letting the feeling of

the breath be an anchor and a

resting place for your attention.

Following the breathing in.

And following the breathing out.

And now as we bring this

meditation towards a close,

taking a long, slow breath in.

And as you breathe out, beginning

to wriggle the fingers and the toes.

Notice how your mind and your

body are feeling after taking

this time out for meditation.

When you're ready, if you

care to, opening the eyes.

And as you get ready to connect with

the rest of your day now, perhaps

making an intention to take this

more centered awareness with you.

Wishing you a great day. Thank you for your practice.

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