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How to Meditate: Meditation 101 for Beginners

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What is Meditation?

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Awareness Is Meditating

In this meditation, we'll explore a different way to be in relationship to the meditation process, one that is more accepting, easy, and wise.

Let's start by finding a comfortable posture. This could be sitting down, lying down or standing. And if it feels okay for you today, you can close your eyes. We'll take one deep breath together. Breathing in through the nose.

And slowly out through the mouth. Inviting the jaw to relax. Let the shoulders be at ease. And the belly and hands can soften. And as the body relaxes, the mind can start to relax as well.

We let the breath settle back into its normal rhythm. The theme of this meditation will be letting awareness do the meditating. Let awareness do the meditating. A lot of times when we are forcing or pushing or striving in meditation, it's because we're caught in an egoic kind of practicing. I'm meditating.

I'm trying to be peaceful. I'm trying to overcome stress. I, I, I, me, me, me. In this practice, we have the opportunity to step out of that self-orientation and just into awareness doing the practice. So let's just try it.

Settle back, feel the body relaxing more deeply. And instead of feeling like you need to focus on the breath, just feel like awareness is focusing on the breath. Awareness is meditating. Not you. Not your brain.

Awareness. Awareness knows when the body is breathing. It knows when the mind has wandered off. And it knows to bring the attention back to the breath. Every time you feel yourself striving, just relax into it and watch awareness do the practice.

As if you were observing it happen as an outsider, an impartial witness. Just letting experience happen and let awareness do the meditation. Feeling the breath, watching the mind wander, bringing it back. Let's take one deep breath together before we close. In through the nose.

And out through the mouth. When you're ready, you can invite your eyes to open again. So great job. This is a nice way to reframe your meditation practice. And when you feel like you're caught in an experience in your day to day, see if you can just step back and let awareness be aware of what's happening rather than feeling like you need to be in it, controlling it or fixing it.

It might be a useful perspective just to play with. Thank you for your practice. And until we talk again, take care.

Meditation

4.6

Awareness Is Meditating

In this meditation, we'll explore a different way to be in relationship to the meditation process, one that is more accepting, easy, and wise.

Duration

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

Let's start by finding a comfortable posture. This could be sitting down, lying down or standing. And if it feels okay for you today, you can close your eyes. We'll take one deep breath together. Breathing in through the nose.

And slowly out through the mouth. Inviting the jaw to relax. Let the shoulders be at ease. And the belly and hands can soften. And as the body relaxes, the mind can start to relax as well.

We let the breath settle back into its normal rhythm. The theme of this meditation will be letting awareness do the meditating. Let awareness do the meditating. A lot of times when we are forcing or pushing or striving in meditation, it's because we're caught in an egoic kind of practicing. I'm meditating.

I'm trying to be peaceful. I'm trying to overcome stress. I, I, I, me, me, me. In this practice, we have the opportunity to step out of that self-orientation and just into awareness doing the practice. So let's just try it.

Settle back, feel the body relaxing more deeply. And instead of feeling like you need to focus on the breath, just feel like awareness is focusing on the breath. Awareness is meditating. Not you. Not your brain.

Awareness. Awareness knows when the body is breathing. It knows when the mind has wandered off. And it knows to bring the attention back to the breath. Every time you feel yourself striving, just relax into it and watch awareness do the practice.

As if you were observing it happen as an outsider, an impartial witness. Just letting experience happen and let awareness do the meditation. Feeling the breath, watching the mind wander, bringing it back. Let's take one deep breath together before we close. In through the nose.

And out through the mouth. When you're ready, you can invite your eyes to open again. So great job. This is a nice way to reframe your meditation practice. And when you feel like you're caught in an experience in your day to day, see if you can just step back and let awareness be aware of what's happening rather than feeling like you need to be in it, controlling it or fixing it.

It might be a useful perspective just to play with. Thank you for your practice. And until we talk again, take care.

Meditation

4.6

Duration

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