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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 (and practice letting go of) the subtle patterns of conditioning that cause us to self-sabotage our success and happiness.
Let's start by settling
into a comfortable posture.
This could be sitting,
lying down or standing.
If it feels okay to do so,
you can close your eyes.
And we'll take one deep breath
together as a way to further settle in.
Breathing in through the nose.
And out through the mouth.
You can invite the jaw to relax.
As well as any muscles in
the face that may be tense.
Let your shoulders be at ease.
As well as your hands and belly.
In this moment, there's no place else
you need to be, nothing you need to fix.
See if you can give yourself the
permission to actually be here.
Letting the breath settle
into its natural rhythm.
And we'll take a few moments to
center our attention on our breathing.
As the mind wanders, future, past,
ideas, whatever, doesn't matter, we
just observe it and gently redirect
back to this breath and this moment.
In this meditation, we're working
with our tendency to self-sabotage.
Since a lot of this often happens out
of cycles of self-hatred and not feeling
comfortable in our own skin or feeling
like we need to fill a void in some
way, cultivating a more compassionate
relationship with yourself can actually
be quite powerful and liberating
for some of the negative patterns
we get sucked into over and over.
So we're going to practice a
loving kindness meditation.
I invite you to place one hand on
your heart, maybe the right hand,
and then the left hand on your belly.
If you feel some resistance to doing
this, all the more reason to do it,
especially if it feels uncomfortable.
That's often when we need it the most.
And we'll just take a deep
breath into our hands.
Breathing in.
And breathing out.
Feeling the lungs breathing with
our hand on the belly and our heart
beating with our hand on our heart.
And in your own mind, you can
repeat these phrases after me.
The first one is, may I be happy.
So just say that in your own mind.
May I be happy.
And then, may I be safe.
May I be healthy.
And may I find what I
most need in this life.
May I be happy.
May I be safe.
May I be healthy.
May I find what I most need in this life.
Let's do one more round,
really feeling the words.
May I be happy.
May I be safe.
May I be healthy.
And may I find what I
most need in this life.
Take one more deep
breath, taking it all in.
And when you're ready, you
can open your eyes again.
Great job.
The more we practice loving kindness,
the more we're becoming our own best
friends it's a journey, but I can't think
of any journey that's more worthwhile.
Thank you for your practice.
And until we talk again, take care.
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