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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 explore what to do when you can no longer have what you most want, and why it doesn't have to be the end of the road.
Let's start by finding
a comfortable posture.
This could be sitting,
lying down or standing.
If it's 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.
Invite the jaw to relax.
The shoulders can soften.
And allow the belly and
the hands to be at ease.
Your breath can be at its natural rhythm.
Body relaxing more
deeply with every exhale.
We're going to practice a meditation
called tonglen This involves what might
seem counter-intuitive, but moving closer
to suffering as a way to transform it.
So on the inhale, we breathe in
either the suffering that we're
experiencing or the pain and suffering
of another person or the planet.
As it comes into the
body, we transform it.
We burn it up, shift it.
And then exhale out something good
to us or to the person that needs it.
This is a great practice to do when
we're going through difficulty and
we can't change the circumstance.
So as you sit here,
bringing to mind something in your
life that you're going through, or
you know someone else's going through.
And they're struggling or you're
struggling, and there's just a feeling
of hopelessness, not knowing what to do.
As you take an inhale, feel as though
you're bringing that suffering into
you, bringing it into the lungs.
And then transforming it into something
good, compassion, kindness, ease, peace.
And exhaling it out.
Breathing in again.
And exhaling out.
Take a few moments to do this practice.
I'll give you some time in silence.
And if it feels too difficult
to take on, it's okay, you
could just focus on your breath.
So as we come to a close, you can bring
your attention back to your belly.
We'll take one more deep breath together.
In through the nose.
And slowly out through the mouth.
And when you're ready, you
can open your eyes again.
Great job.
So we got to practice tonglen meditation,
practice of breathing in, moving toward
pain and suffering as a way to transform
it and offer something back out.
This can be powerful.
It's something that you can do in
times of distress, uncertainty, or just
feeling the pain of others or yourself.
Thank you for your practice.
And until we talk again, take care.
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