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How to Meditate: Meditation 101 for Beginners

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You Don't Need to be Fixed

Much of our unhappiness comes from thinking we need to be someone "better" or "different." In this meditation, we'll practice reconnecting to our innate wholeness.

Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If you are sitting, just remember that we don't need to contort ourselves into some uncomfortable pretzel-like posture. We want to be sitting upright, but not uptight. So whatever posture you're in, letting the body soften and relax around the skeleton, creating a sense of relaxed alertness.

If it's comfortable, you can close your eyes. And we'll take one deep breath together. In through the nose. Out through the mouth. Inviting the jaw to relax and soften.

The shoulders can be at ease. As well as the hands and the belly. So allow the breath to be natural and easy. Bringing your full focus and presence to each inhale and each exhale. If it's helpful, you can place one hand on your belly and practice feeling that movement of the inhale and the exhale.

I'll give you a couple minutes to practice this in silence. Remember each time the mind wanders, just bringing it back to the breath. So in this meditation, we're exploring the idea that we're fundamentally whole. And maybe we don't need to be fixed in the way we typically think we do. So just start by trying to feel that, the potential of that.

As you rest here with your eyes closed, in your awareness feeling the simplicity of the inhale and the exhale. Notice how in that presence, there are no ideas about anything that's wrong with you. There's just awareness. There is just breathing. There's simply being.

Of course, those thoughts can come up and they can convince us otherwise. What we're going to do is practice watching those thoughts through the lens of, Oh, those thoughts aren't actually me. They're just little electrical impulses coming off the brain from maybe years of experiences or other people saying things. What is it like to start to watch those thoughts as something almost separate from you? And then return back to this place of just breathing, just being, this place of wholeness. Try this out.

So as we begin to come to the end of our meditation, just start to mentally prepare yourself for a transition. Wiggling the fingers and the toes. Inviting the eyes to open, if and when you feel ready. There's a certain kind of happiness we get to experience by connecting to this fundamental wholeness. We're often so inundated by thoughts about everything we need to change or fix.

But in meditation, we practice dropping beneath that and seeing that those are just ideas and they're hardly even our ideas. Where do they even come from? So as you go about your day, continue to notice when you're caught in that and try and drop back into the breath in the way we did here. Thank you for your practice and take care.

Meditation

4.5

You Don't Need to be Fixed

Much of our unhappiness comes from thinking we need to be someone "better" or "different." In this meditation, we'll practice reconnecting to our innate wholeness.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If you are sitting, just remember that we don't need to contort ourselves into some uncomfortable pretzel-like posture. We want to be sitting upright, but not uptight. So whatever posture you're in, letting the body soften and relax around the skeleton, creating a sense of relaxed alertness.

If it's comfortable, you can close your eyes. And we'll take one deep breath together. In through the nose. Out through the mouth. Inviting the jaw to relax and soften.

The shoulders can be at ease. As well as the hands and the belly. So allow the breath to be natural and easy. Bringing your full focus and presence to each inhale and each exhale. If it's helpful, you can place one hand on your belly and practice feeling that movement of the inhale and the exhale.

I'll give you a couple minutes to practice this in silence. Remember each time the mind wanders, just bringing it back to the breath. So in this meditation, we're exploring the idea that we're fundamentally whole. And maybe we don't need to be fixed in the way we typically think we do. So just start by trying to feel that, the potential of that.

As you rest here with your eyes closed, in your awareness feeling the simplicity of the inhale and the exhale. Notice how in that presence, there are no ideas about anything that's wrong with you. There's just awareness. There is just breathing. There's simply being.

Of course, those thoughts can come up and they can convince us otherwise. What we're going to do is practice watching those thoughts through the lens of, Oh, those thoughts aren't actually me. They're just little electrical impulses coming off the brain from maybe years of experiences or other people saying things. What is it like to start to watch those thoughts as something almost separate from you? And then return back to this place of just breathing, just being, this place of wholeness. Try this out.

So as we begin to come to the end of our meditation, just start to mentally prepare yourself for a transition. Wiggling the fingers and the toes. Inviting the eyes to open, if and when you feel ready. There's a certain kind of happiness we get to experience by connecting to this fundamental wholeness. We're often so inundated by thoughts about everything we need to change or fix.

But in meditation, we practice dropping beneath that and seeing that those are just ideas and they're hardly even our ideas. Where do they even come from? So as you go about your day, continue to notice when you're caught in that and try and drop back into the breath in the way we did here. Thank you for your practice and take care.

Meditation

4.5

Duration

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