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How to Meditate: Meditation 101 for Beginners

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Appreciate the Day

In this meditation, we'll practice looking at our day through the lens of gratitude, helping to settle our system and relax into the evening.

Let's settle in so we can wind down from the day. You can find a comfortable posture, perhaps sitting or lying down. If it feels comfortable to do so, you can invite your eyes to close. And we'll start by taking one deep breath together. In through the nose.

Slowly out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. As well as the hands and the belly. And as much as possible, just letting the whole body let go.

You did your work today. Some of it may have gone as you wanted it to. Other parts of it, maybe not. And that's okay. This is what it means to be human.

But you're here now, at the end of your day. And this is your time to reset, reground yourself and find a little more calm as you enter into your evening. So as your body starts to settle in, your breath can come back to its natural rhythm. Noticing how the breathing is in this moment. Is that short? In the chest? Is that long and deep? There's no need to force anything right now.

We're making space for the mind and the body to recalibrate and to settle down in whatever way they need to and at whatever pace they need to. So just feel what it's like to create this spaciousness for yourself. Nowhere you need to be right now. Nothing else you need to do or accomplish. Just relaxing into this moment of your day.

And in this spacious awareness, see if you can notice your body breathing. Spending a few moments just being with your breathing. If the mind goes to things that happened earlier, things that still need to get done, things that will happen tomorrow, you just meet those thoughts with a soft awareness. There will always be more to do. And so we acknowledge a never ending nature of getting things done and then come back to right here.

And saying in this moment, I'm here. The day has unfolded as it has. Can I let myself, let go and just be here? Just this breath, just this moment. One way we can further settle ourselves into the present and find some peace and grounding is to reflect on something we're grateful for about how today unfolded. Something you appreciate about how you showed up something, you did, an interaction.

So I invite you to take a moment to reflect on today and just highlight in your own mind what you appreciated, what went well or what you're grateful for. It can sometimes be easy for the mind drift to the negative. When that happens, you just smile at it, that's what the mind does. And then just see if you can reorient back to something positive, something you did appreciate, even if it's small. And when you do connect to that, notice if there's a grounding quality that it elicits and really let yourself feel that and settle into that.

And 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 if you feel ready, you can reorient yourself and invite your eyes to open. You can stay still and in this space for as long as you'd like.

And as you continue to unwind before sleep, I hope you can take this time to be grounded, present and at ease. Enjoy the rest of your evening and take care.

Meditation

4.5

Appreciate the Day

In this meditation, we'll practice looking at our day through the lens of gratitude, helping to settle our system and relax into the evening.

Duration

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

Let's settle in so we can wind down from the day. You can find a comfortable posture, perhaps sitting or lying down. If it feels comfortable to do so, you can invite your eyes to close. And we'll start by taking one deep breath together. In through the nose.

Slowly out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. As well as the hands and the belly. And as much as possible, just letting the whole body let go.

You did your work today. Some of it may have gone as you wanted it to. Other parts of it, maybe not. And that's okay. This is what it means to be human.

But you're here now, at the end of your day. And this is your time to reset, reground yourself and find a little more calm as you enter into your evening. So as your body starts to settle in, your breath can come back to its natural rhythm. Noticing how the breathing is in this moment. Is that short? In the chest? Is that long and deep? There's no need to force anything right now.

We're making space for the mind and the body to recalibrate and to settle down in whatever way they need to and at whatever pace they need to. So just feel what it's like to create this spaciousness for yourself. Nowhere you need to be right now. Nothing else you need to do or accomplish. Just relaxing into this moment of your day.

And in this spacious awareness, see if you can notice your body breathing. Spending a few moments just being with your breathing. If the mind goes to things that happened earlier, things that still need to get done, things that will happen tomorrow, you just meet those thoughts with a soft awareness. There will always be more to do. And so we acknowledge a never ending nature of getting things done and then come back to right here.

And saying in this moment, I'm here. The day has unfolded as it has. Can I let myself, let go and just be here? Just this breath, just this moment. One way we can further settle ourselves into the present and find some peace and grounding is to reflect on something we're grateful for about how today unfolded. Something you appreciate about how you showed up something, you did, an interaction.

So I invite you to take a moment to reflect on today and just highlight in your own mind what you appreciated, what went well or what you're grateful for. It can sometimes be easy for the mind drift to the negative. When that happens, you just smile at it, that's what the mind does. And then just see if you can reorient back to something positive, something you did appreciate, even if it's small. And when you do connect to that, notice if there's a grounding quality that it elicits and really let yourself feel that and settle into that.

And 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 if you feel ready, you can reorient yourself and invite your eyes to open. You can stay still and in this space for as long as you'd like.

And as you continue to unwind before sleep, I hope you can take this time to be grounded, present and at ease. Enjoy the rest of your evening and take care.

Meditation

4.5

Duration

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