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5-Step Meditation Practice

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hi, welcome back to your Daily Mindfulness.In today's session. I'm going to share a five-part sequence that you can do if you want it to meditate on your own. So this five-part sequence is an acronym. I call it the GRAIN acronym, stands for ground, relax, accept, invite, nourish. I'll walk you through each of those.

So the first step, ground. This involves just settling into your posture. So often we're caught in our thoughts. So getting into your body, feeling the surface beneath you, feeling the sense of support of the earth beneath you is powerful to help us drop beneath some of the noise in our mind and feel a sense of being held beyond just our own bodies. So we ground, feel our feet on the floor, feel our butt in the chair, feel the earth beneath us.

Once we do that, then we go to relax. And this is an invitation to relax into ourselves. We might not get into an ultimate relaxed state, but we can relax around whatever is here. I like to invite the jaw to soften, the shoulders and the belly. And if you listen to my meditations, you know that that's a core part of every meditation, jaw, shoulders, and belly.

So we just relax into what's here. The A stands for accept. And here we're just meeting the truth of what's here right now. And you can use the phrase, 'this moment it's like this.' You may notice that there's some discomfort in your body, some sounds around you, something that feels unresolved. And you just say to that experience, this moment, it's like this.

You're meeting it as it is. The I stands for invite, and this will make up the majority of your meditation. You're inviting your attention onto a particular experience like the breath. Or if it's a body scan, it would be the body. And the reason we invite is because we don't want it to be forceful.

We want to entice the mind into the present moment. And so we're just exploring what could we be compelled by with what we're, what we're focusing on. If it's the breath, can we just notice, oh yeah. What is the breath like? Feeling the inhale, feeling the exhale. Can we notice that space between the end of the inhale and the beginning of the exhale.

We're inviting our attention there. And then N is the latter part of the meditation where we just take some time to nourish what is good in us. You can bring this throughout the entire meditation where you infuse a sense of heartfulness and compassion. But I like to, at the end, just maybe take a minute or two to just focus on what am I grateful for right now, or to feel like what is good in me right now. My body breathing a sense of ease, even appreciating that my mind can think.

We're nourishing the good aspects of us so that we don't lose sight of that as we continue on in our day. So this is GRAIN. Ground, relax, accept, invite, nourish. The first three ground, relax, accept, you can do this in a short period of time, 30 seconds to a minute. Invite can make up the chunk of your meditation.

And nourish can happen at the end. It's simple framework you could use if you want to practice meditating without guidance. Of course, you have all of our meditations here at Mindfulness.com. So you're welcome to continue with those practices. This is just an additional tool that you can use in your own journey.

Thank you for your practice. Let's settle in for today's meditation.

Cory Muscara

4.7

5-Step Meditation Practice

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Duration

Your default time is based on your progress and is changed automatically as you practice.

Hi, welcome back to your Daily Mindfulness.In today's session. I'm going to share a five-part sequence that you can do if you want it to meditate on your own. So this five-part sequence is an acronym. I call it the GRAIN acronym, stands for ground, relax, accept, invite, nourish. I'll walk you through each of those.

So the first step, ground. This involves just settling into your posture. So often we're caught in our thoughts. So getting into your body, feeling the surface beneath you, feeling the sense of support of the earth beneath you is powerful to help us drop beneath some of the noise in our mind and feel a sense of being held beyond just our own bodies. So we ground, feel our feet on the floor, feel our butt in the chair, feel the earth beneath us.

Once we do that, then we go to relax. And this is an invitation to relax into ourselves. We might not get into an ultimate relaxed state, but we can relax around whatever is here. I like to invite the jaw to soften, the shoulders and the belly. And if you listen to my meditations, you know that that's a core part of every meditation, jaw, shoulders, and belly.

So we just relax into what's here. The A stands for accept. And here we're just meeting the truth of what's here right now. And you can use the phrase, 'this moment it's like this.' You may notice that there's some discomfort in your body, some sounds around you, something that feels unresolved. And you just say to that experience, this moment, it's like this.

You're meeting it as it is. The I stands for invite, and this will make up the majority of your meditation. You're inviting your attention onto a particular experience like the breath. Or if it's a body scan, it would be the body. And the reason we invite is because we don't want it to be forceful.

We want to entice the mind into the present moment. And so we're just exploring what could we be compelled by with what we're, what we're focusing on. If it's the breath, can we just notice, oh yeah. What is the breath like? Feeling the inhale, feeling the exhale. Can we notice that space between the end of the inhale and the beginning of the exhale.

We're inviting our attention there. And then N is the latter part of the meditation where we just take some time to nourish what is good in us. You can bring this throughout the entire meditation where you infuse a sense of heartfulness and compassion. But I like to, at the end, just maybe take a minute or two to just focus on what am I grateful for right now, or to feel like what is good in me right now. My body breathing a sense of ease, even appreciating that my mind can think.

We're nourishing the good aspects of us so that we don't lose sight of that as we continue on in our day. So this is GRAIN. Ground, relax, accept, invite, nourish. The first three ground, relax, accept, you can do this in a short period of time, 30 seconds to a minute. Invite can make up the chunk of your meditation.

And nourish can happen at the end. It's simple framework you could use if you want to practice meditating without guidance. Of course, you have all of our meditations here at Mindfulness.com. So you're welcome to continue with those practices. This is just an additional tool that you can use in your own journey.

Thank you for your practice. Let's settle in for today's meditation.

Cory Muscara

4.7

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