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How to Meditate: Meditation 101 for Beginners

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You’re Welcome Here, Too

Cory Muscara






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You’re Welcome Here, Too

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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Cory Muscara

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Meditation · 5-20 mins4.6

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