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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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Beginner's Mind Fresh Mind

A beginner’s mind gives us a fresh way of seeing, releases judgements and unlocks our ability to be truly present for the moments of our lives.

So now just settling into your meditation posture. And if you haven't already, just allowing the eyes to lightly close now. And as a way of gathering the fullness of your awareness to this moment, just taking three deep, slow, full breaths. Breathing in. And breathing out.

And just taking two more breaths like that in your own time now. And then just letting go of any control of the breath now. Just let the breathing settle into its own natural rhythm and pace. But just staying in touch with the feeling of the breath moving in your body. And can you get a sense of feeling the breath as if it was the very first breath that you ever felt? Like you were feeling the last breath you were ever going to breathe.

Sp really bringing an attentiveness, even a fascination to feeling the breath. And the breath is something that we so easily take for granted and overlook pretty. But isn't it a miracle right now that the body is breathing, keeping you alive with its gentle rhythmic flow into and out of the body. And now just beginning to expand your focus out to take in the sounds around you. Each time you notice a sound, see if you can simply experience it without judgment and without liking or disliking.

So just bringing a curiosity and an openness to the listening. And this moment of sound will never be heard again. It's fleeting. So let yourself truly listen to the song of this moment. Each moment of our lives, just like the breath and sounds, is completely unique, unrepeatable, fleeting.

It will only be lived once. But when we bring a busy mind to our moments, a mind full of judgements, opinions and agendas, we lose the ability to experience our moments and our lives fully. But we can train ourselves again and again, to experience the world through fresh eyes. And therefore we live with less judgment and more love happiness and inner peace. And as this practice now begins to draw us to a close, just noticing how your mind and your body are feeling after this meditation.

And taking a deep breath in. And as you breathe out, beginning to wriggle the fingers and toes. And then when you're ready, opening the eyes. Wishing you peace and happiness in the rest of your day.

Meditation

4.4

Beginner's Mind Fresh Mind

A beginner’s mind gives us a fresh way of seeing, releases judgements and unlocks our ability to be truly present for the moments of our lives.

Duration

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

So now just settling into your meditation posture. And if you haven't already, just allowing the eyes to lightly close now. And as a way of gathering the fullness of your awareness to this moment, just taking three deep, slow, full breaths. Breathing in. And breathing out.

And just taking two more breaths like that in your own time now. And then just letting go of any control of the breath now. Just let the breathing settle into its own natural rhythm and pace. But just staying in touch with the feeling of the breath moving in your body. And can you get a sense of feeling the breath as if it was the very first breath that you ever felt? Like you were feeling the last breath you were ever going to breathe.

Sp really bringing an attentiveness, even a fascination to feeling the breath. And the breath is something that we so easily take for granted and overlook pretty. But isn't it a miracle right now that the body is breathing, keeping you alive with its gentle rhythmic flow into and out of the body. And now just beginning to expand your focus out to take in the sounds around you. Each time you notice a sound, see if you can simply experience it without judgment and without liking or disliking.

So just bringing a curiosity and an openness to the listening. And this moment of sound will never be heard again. It's fleeting. So let yourself truly listen to the song of this moment. Each moment of our lives, just like the breath and sounds, is completely unique, unrepeatable, fleeting.

It will only be lived once. But when we bring a busy mind to our moments, a mind full of judgements, opinions and agendas, we lose the ability to experience our moments and our lives fully. But we can train ourselves again and again, to experience the world through fresh eyes. And therefore we live with less judgment and more love happiness and inner peace. And as this practice now begins to draw us to a close, just noticing how your mind and your body are feeling after this meditation.

And taking a deep breath in. And as you breathe out, beginning to wriggle the fingers and toes. And then when you're ready, opening the eyes. Wishing you peace and happiness in the rest of your day.

Meditation

4.4

Duration

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