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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 practice letting go of control and trusting the flow of life.
Let's start by settling
into a comfortable posture.
This could be sitting,
standing or lying down.
It feels okay to do so,
you can close your eyes.
And we'll settle in together
by taking a deep breath.
Breathing in through the nose.
And slowly out through the mouth.
Inviting the jaw to relax.
Letting the shoulders be at ease.
And letting the hands and belly soften.
In this moment there's no place else
you need to be, nothing else you need
to do and no problems you need to solve.
See if you can actually give
yourself permission to be here.
And as you start to settle
in, your breathing can go
back to its normal rhythm.
And your body can settle into
a posture that feels slightly
more comfortable and grounded
Since we're not the best predictors
of what will make us happy in the
future, in this meditation, we're
going to practice cultivating a
quality of happiness right now.
And to do this we'll use a particular
breathing pattern and mantra.
As you breathe in, you say in your
own mind: Breathing in, I feel joy.
Breathing out, I llet go of suffering.
Breathing in, I feel joy.
Breathing out, I let go of suffering.
As always with these mantras and
phrases, really see if you can feel
the intention behind their words.
I'll give you some time
in silence to practice.
As we come to the end of our meditation,
let's take one more deep breath together.
In through the nose.
And slowly out through the mouth.
And when you're ready, you can start to
reorient yourself back into the space.
Inviting your eyes to open
if they've been closed.
And give yourself a pat on the back.
Good job.
So as you go about your day, see,
if you can come back to this idea
of finding a little bit more joy and
contentment right here, right now.
I acknowledged that this won't
always be possible, and it's not
always the appropriate response
to what you're going through,
especially if it's very difficult.
And I think there are a lot of moments
where we're chasing some future vision
of when we can finally be happy.
And that just puts us on
a never ending treadmill.
So as we try to build the life that
we're excited to live into, can we
simultaneously develop a quality of
peace and contentment here and now?
Thank you for your practice.
And until we talk again, take care.
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