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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Becoming Non-Reactive

In this practice, learn to step back from thoughts and emotions, and observe what’s going on in the mind.

So finding your way now into as comfortable a position as possible for the meditation. And when you're ready, just closing the eyes. And as a way of settling in, taking three deep, slow breaths. So breathing in now. And breathing out.

And two more breaths in the same way. And with each exhale, allowing yourself to really arrive here and now more fully. And just knowing that you can let everything else go for a while. And then letting the breath return to its own natural rhythm and pace. But just continuing to feel the sensations of the breath moving in your body.

And finding that place in the body where you feel the breath most vividly. And letting your awareness just take up residence here, inside the feelings of the breath. And as you maintain your attention on the feeling of the breath, thoughts will likely be coming and going in your awareness, and that's totally normal. We're not trying to clear the mind. So simply allow any thoughts to come and go freely as they please.

So don't try to hold on to them or follow them. And there's no need to try and push them away. Just simply acknowledge their presence, a little bit like nodding at a stranger passing by on the street. And just let them be as you gently, but persistently stay in touch with the feeling of the breath, just as best you can. And if the mind wanders, just notice the thought that distracted you and then gently return your attention to the breath.

And as this practice begins to draw to a close, just take a deep breath in. And as you breathe out, just gently wiggling the fingers and toes. And take a moment to notice how you feel after taking some time out for meditation. And when you're ready, just opening the eyes. Epictetus, a Greek philosopher, once said, "We are not disturbed by what happens to us, but by our thoughts about what happens." And what we're learning here is to not become so caught up in and disturbed by our thoughts.

And we're developing our ability to uncover a sense of calm and contentment from within.

Meditation

4.4

Becoming Non-Reactive

In this practice, learn to step back from thoughts and emotions, and observe what’s going on in the mind.

Duration

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

So finding your way now into as comfortable a position as possible for the meditation. And when you're ready, just closing the eyes. And as a way of settling in, taking three deep, slow breaths. So breathing in now. And breathing out.

And two more breaths in the same way. And with each exhale, allowing yourself to really arrive here and now more fully. And just knowing that you can let everything else go for a while. And then letting the breath return to its own natural rhythm and pace. But just continuing to feel the sensations of the breath moving in your body.

And finding that place in the body where you feel the breath most vividly. And letting your awareness just take up residence here, inside the feelings of the breath. And as you maintain your attention on the feeling of the breath, thoughts will likely be coming and going in your awareness, and that's totally normal. We're not trying to clear the mind. So simply allow any thoughts to come and go freely as they please.

So don't try to hold on to them or follow them. And there's no need to try and push them away. Just simply acknowledge their presence, a little bit like nodding at a stranger passing by on the street. And just let them be as you gently, but persistently stay in touch with the feeling of the breath, just as best you can. And if the mind wanders, just notice the thought that distracted you and then gently return your attention to the breath.

And as this practice begins to draw to a close, just take a deep breath in. And as you breathe out, just gently wiggling the fingers and toes. And take a moment to notice how you feel after taking some time out for meditation. And when you're ready, just opening the eyes. Epictetus, a Greek philosopher, once said, "We are not disturbed by what happens to us, but by our thoughts about what happens." And what we're learning here is to not become so caught up in and disturbed by our thoughts.

And we're developing our ability to uncover a sense of calm and contentment from within.

Meditation

4.4

Duration

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