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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Day 1 of 4

Mindful Goal-Setting

Day 1 is all about looking back with gratitude on the year that’s passed.

Set a timer for 10-15 minutes. Take a few deep breaths and think or journal on these questions:

  • What are 3 things you’re especially grateful for this past year?
  • What are 3 things you learned that made a real difference for you?
  • Who are 3 people who helped you during a tough time?
  • What are 3 things you did that you’re genuinely proud of?

As you think or write, take a moment to be fully present to the emotions and sensations of these experiences: where you were, what you felt like, what you noticed, what stood out to you. Don’t shy away from fully re-living these moments and the thankfulness you feel about them.

When your timer goes off, take a few deep breaths.

Tomorrow we’ll talk about imagining possibilities from a place that’s truly grounded in your gratitude.

Explore the Workshop

Day 1

Looking back with gratitude on the year that’s passed.

Day 2

How to imagine possibilities from a place of honest acceptance and genuine gratitude.

Day 3

A process to mindfully visualize what you’d like to experience in 2023.

Day 4

Taking action in a way that’s still in line with the mindful heart of this approach.

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