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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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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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