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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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You Don't Need to be Fixed

Cory Muscara






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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.

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