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How to Meditate: Meditation 101 for Beginners

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Befriend Yourself

In this meditation, we practicing befriending our experience rather than trying to transcend our experience.

Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll settle in together by taking a deep breath. In through the nose.

And slowly out through the mouth. Inviting the jaw to soften. The shoulders. And the belly, And you're letting yourself settle into yourself. So often we're trying to change something about ourself in an effort to feel more okay in our life, that there will always be something we can change or improve.

And so as an experiment, just see what it's like to settle into yourself as you are right now. The phrase that you can introduce into your awareness is: What if I were okay in this moment? What if I were okay in this moment? And just see how your mind receives that? And if it comes easily, see if you can settle into it even more deeply. Becoming more at ease with the many dimensions of who you are. What if I were okay in this moment? And as you dwell in this inquiry, notice what arises for you. And notice if there are aspects of your experience that the mind goes, well you're not okay because of this or this.

Or maybe it's more subtle. It's like, yes, you're okay, but there's still this thing you need to change. And so, whatever that is, lurking behind the scenes, if you can bring that into your awareness for a few moments, and just give it some love. You could even say, you're welcome here too. I see you.

You just represent another part of what it means to be human. And either as a visual or a felt sense, see if you can feel yourself embracing that part of you. We'll take one more deep breath together. In through the nose. Slowly out through the mouth.

And when you're ready, you can invite your eyes to open again. Great job. The more at ease you become with yourself, the less you need to manufacture the world around you for comfort. This is big work and you're on the path. So thank you for your practice today.

I'll talk to you soon. Until we speak again, take care.

Meditation

4.7

Befriend Yourself

In this meditation, we practicing befriending our experience rather than trying to transcend our experience.

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, lying down or standing. If it feels okay to do so, you can close your eyes. And we'll settle in together by taking a deep breath. In through the nose.

And slowly out through the mouth. Inviting the jaw to soften. The shoulders. And the belly, And you're letting yourself settle into yourself. So often we're trying to change something about ourself in an effort to feel more okay in our life, that there will always be something we can change or improve.

And so as an experiment, just see what it's like to settle into yourself as you are right now. The phrase that you can introduce into your awareness is: What if I were okay in this moment? What if I were okay in this moment? And just see how your mind receives that? And if it comes easily, see if you can settle into it even more deeply. Becoming more at ease with the many dimensions of who you are. What if I were okay in this moment? And as you dwell in this inquiry, notice what arises for you. And notice if there are aspects of your experience that the mind goes, well you're not okay because of this or this.

Or maybe it's more subtle. It's like, yes, you're okay, but there's still this thing you need to change. And so, whatever that is, lurking behind the scenes, if you can bring that into your awareness for a few moments, and just give it some love. You could even say, you're welcome here too. I see you.

You just represent another part of what it means to be human. And either as a visual or a felt sense, see if you can feel yourself embracing that part of you. We'll take one more deep breath together. In through the nose. Slowly out through the mouth.

And when you're ready, you can invite your eyes to open again. Great job. The more at ease you become with yourself, the less you need to manufacture the world around you for comfort. This is big work and you're on the path. So thank you for your practice today.

I'll talk to you soon. Until we speak again, take care.

Meditation

4.7

Duration

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