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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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This powerful breath meditation will help you gather your awareness into the present moment when you feel overwhelmed or stressed.
So no matter what's been going on
for you, just taking some time now
to sit as comfortably as possible.
Just really taking your time to settle in.
And then if you care to, just allowing
the eyes to gently close now, or you might
like to keep the eyes open and just gaze
softly somewhere just in front of you.
And when you're ready, just taking
some deep, slow, full breaths now.
So breathing in and
feeling the lungs expand.
And breathing out and feeling all of the
muscles of the chest let go and soften.
And as you breathe in again now, just
conscious of that feeling of fresh,
clean air entering and filling the body.
On the exhale, feel the
body again soften and relax.
And just taking a couple
more breaths in this way now.
And with each exhale relaxing
more and more fully into this
time, this place, this moment.
And now just letting go of any
effort to control the breath.
Just let the breath become natural again.
And no matter how stressed or tense the
mind is right now, there's no need to
try and fix or change anything at all.
Just letting the mind be as it is.
And we're going to focus attention
to the feeling of the body in
contact with the surface beneath you.
Just noticing what sensations can you
feel right now at the contact points
where body touches the surface beneath.
And it might be feelings of
tingling, pressure or textures.
It might be heaviness or lightness.
Just really bringing your full focus
into feeling what's here to be felt.
And allowing the weight of your
body to settle down into gravity
a little more with each exhale.
And now just bringing attention
to the whole physical body.
And notice how the body is
gently being rocked and craddled
by the movement of the breath.
Sometimes just noticing the
soothing rhythm of the natural
breath can bring soothing and
softness to the mind and body too.
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
and coming home again to that feeling
of the breath moving in the body.
Just letting the feeling of the
breath be an anchor, a resting place.
Giving yourself permission to let
everything else go now and simply
be fully focused on the breath.
Nothing but the breath.
Nowhere else to get to.
Nothing more that needs to happen.
Just breathing.
Not getting caught up in thoughts,
just allowing the thoughts to come
and go on their own, without chasing
them or trying to change them.
But remembering if you do get
lost in thought, just noticing the
distraction, letting it go, and
coming gently back to the breath.
And just taking these last moments of
this meditation to really luxuriate in
the feeling of the flow of the breath.
And just giving yourself
that permission to rest here.
And letting everything else go.
And now just inviting in a little
bit of a longer and deeper breath.
A couple more breaths like that.
Filling the lungs with air on the inhale.
And as you exhale, feeling all of those
muscles of the chest and lungs let go.
And now once again, feeling a
sense of your whole physical body.
And noticing the position of
the body, position of the legs,
and torso, the arms, and head.
Whole physical body.
And just noticing the connection
points between your body and the
surface you're sitting or lying on.
Feeling the weight of the
body against that surface.
And just taking a moment to now also
connect with the different sounds
in the surrounding environment.
And when you're ready, just
beginning to wriggle the fingers
and the toes a little bit.
And gently opening the eyes.
And as you get ready now to reconnect
with the rest of your day, just taking
this more centered and grounded awareness
with you into the rest of your day.
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