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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Bicep Curl for the Brain

In this meditation, we'll practice paying attention to a single focus point and bringing the mind back every time it wanders off.

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

And out through the mouth. Inviting the jaw to relax. Inviting the shoulders to be at ease. And letting the belly and the hands soften. As the body relaxes more deeply, you can let the breath fall into its natural rhythm.

And to help feel the breath more vividly, feel free to place one hand on your belly. This tends to help us experience the breath from the inside out and the outside in. Today's meditation is going to be very simple. We're just going to be focusing on the breath and doing the basic practice of every time the mind wanders, we bring it back. Mind wanders, we bring it back.

Wanders, bring it back. Don't worry about doing a body scan. Don't worry about open presence, loving kindness. Very simple, back to the breath. This is the bicep curl for the brain over and over.

There will be long spaces of silence and periodically I'll chime in to help keep you on track. So bring your attention to your breath and you can get started. Just this breath, just this moment. Continuing to keep the attention on the breath. Each time it wanders, bringing that attention back.

So as we begin to wind down and close, let's take one deep breath together. In through the nose. And out through the mouth. And when you're ready, you can let your eyes open again. Okay.

So, great job. Very simple practice today. Just awareness of the breath. In doing this you're training your capacity for focus, presence and deeper attunement to your life. Thank you for your practice.

Until we talk again, take care.

Meditation

4.4

Bicep Curl for the Brain

In this meditation, we'll practice paying attention to a single focus point and bringing the mind back every time it wanders off.

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 comfortable to do so, you can close your eyes. And we'll take a deep breath together to settle in. Breathing in through the nose.

And out through the mouth. Inviting the jaw to relax. Inviting the shoulders to be at ease. And letting the belly and the hands soften. As the body relaxes more deeply, you can let the breath fall into its natural rhythm.

And to help feel the breath more vividly, feel free to place one hand on your belly. This tends to help us experience the breath from the inside out and the outside in. Today's meditation is going to be very simple. We're just going to be focusing on the breath and doing the basic practice of every time the mind wanders, we bring it back. Mind wanders, we bring it back.

Wanders, bring it back. Don't worry about doing a body scan. Don't worry about open presence, loving kindness. Very simple, back to the breath. This is the bicep curl for the brain over and over.

There will be long spaces of silence and periodically I'll chime in to help keep you on track. So bring your attention to your breath and you can get started. Just this breath, just this moment. Continuing to keep the attention on the breath. Each time it wanders, bringing that attention back.

So as we begin to wind down and close, let's take one deep breath together. In through the nose. And out through the mouth. And when you're ready, you can let your eyes open again. Okay.

So, great job. Very simple practice today. Just awareness of the breath. In doing this you're training your capacity for focus, presence and deeper attunement to your life. Thank you for your practice.

Until we talk again, take care.

Meditation

4.4

Duration

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