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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 will make space for the parts of our experience that we might typically shun or resent, allowing us to move toward wholeness and peace.
Let's start by finding
a comfortable posture.
This could be sitting,
standing, or lying down.
If it feels comfortable to do
so, you can close your eyes.
And let's take one deep
breath together to settle in.
In through the nose.
Out through the mouth.
Inviting the jaw to soften.
Letting the shoulders be at ease.
As well as the hands and the belly.
As the body starts to settle
in, the breath can come
back to its natural rhythm.
And let's just take a few moments
to settle our attention in
the present moment, collecting
your focus at the breath.
As the mind wanders off, gently
inviting back into this moment.
Feeling this breath a
little more fully, deeply.
In this meditation, we're going to
practice using the phrase, your welcome
here too, as a way to make space for
more dimensions of our experience.
And so we're going to zoom out
from the breath and just rest
in presence and anything that
you notice in your experience.
Thoughts moving through the
mind, emotions, sounds, something
that might feel difficult.
As soon as you notice that
experience, you can say in your
own mind, you're welcome here too.
We're letting go of fighting our
experience and instead, saying
the mind can hold all of it.
You are welcome here too.
Try this out for a bit.
And once you acknowledge and
experience saying, you're welcome
here too, doesn't mean that you have
to dwell on it or only focus on that.
You can zoom back out.
Resting in presence.
And if something else arises that catches
your attention, you just say to that
experience, you're welcome here too.
And you might say this over and over,
receiving and welcoming, whatever arises.
As we come to the end of our meditation,
let's take one more deep breath together.
In through the nose.
Out through the mouth.
And when you're ready, you can invite
your eyes to open again and reorient
yourself back to the space around you.
Great job today.
As you go about your day and you
notice yourself fighting certain
experiences that you're having, see
if you can use this phrase, your
welcome here too, as a way to meet
the moment with presence and openness.
Thank you for your practice and take care.
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