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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Body Scan

Become fully alive to the present moment using the sensations of body and breathing as a method of cultivating mindful awareness.

For this body scan meditation, you might like to practice lying down, perhaps on a yoga mat or a couch or a bed. So just settling into your position now. And allowing the eyes to close, if that feels okay. And then gathering your attention and moving it all the way down into the feet, right into the soles of the feet. And just noticing the physical sensations arising here in the feet, in this moment.

And then expanding attention to take in both feet and the ankles. Just any and all sensations arising, moment by moment. And if there's no sensations, that's fine. Just noticing a blankness. We're not trying to make sensations happen.

We're just paying attention to what's already here. So now expanding your attention a little further to take in the lower legs. And then the knees. And now the whole legs. So just holding both legs center stage in your awareness and just letting everything else drop away.

You might be feeling the touch of fabrics on skin or a sense of temperature or pressure, tingling, vibration. And then moving attention now to the pelvis and the hips. And the abdomen. Noticing the movement of the breath, perhaps rising and falling. And feeling into now the lower back.

And gradually now moving up the torso to the chest and the upper back, right up to the shoulders. And noticing all the physical sensations in this region of the body as the body continues to breathe. And now shifting the focus to the arms, the right arm, the left arm, both arms together, including the hands and the fingers. And then moving to the neck and the face, the whole head. Perhaps noticing if there's any tension in the jaw or the forehead or the scalp.

And noticing if there's a natural softening as you bring your focus here. And now beginning to expand your attention until you're holding the whole body in awareness now. The whole body held in awareness. Just xperiencing the whole body is a field of ever-changing sensations. And just seeing if it's possible to allow the sensations in the body to be just as they are.

Not trying to change anything. Letting go, if you can, of wanting things to be different. And instead just resting here with these sensations, in this moment, with a sense of just letting it all be. And as this practice now draws to a close, taking a deep breath in. As you breathe out, wriggling fingers and toes.

And just notice how your mind and body are feeling after this meditation. When you're ready, opening the eyes.

Meditation

4.8

Body Scan

Become fully alive to the present moment using the sensations of body and breathing as a method of cultivating mindful awareness.

Duration

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

For this body scan meditation, you might like to practice lying down, perhaps on a yoga mat or a couch or a bed. So just settling into your position now. And allowing the eyes to close, if that feels okay. And then gathering your attention and moving it all the way down into the feet, right into the soles of the feet. And just noticing the physical sensations arising here in the feet, in this moment.

And then expanding attention to take in both feet and the ankles. Just any and all sensations arising, moment by moment. And if there's no sensations, that's fine. Just noticing a blankness. We're not trying to make sensations happen.

We're just paying attention to what's already here. So now expanding your attention a little further to take in the lower legs. And then the knees. And now the whole legs. So just holding both legs center stage in your awareness and just letting everything else drop away.

You might be feeling the touch of fabrics on skin or a sense of temperature or pressure, tingling, vibration. And then moving attention now to the pelvis and the hips. And the abdomen. Noticing the movement of the breath, perhaps rising and falling. And feeling into now the lower back.

And gradually now moving up the torso to the chest and the upper back, right up to the shoulders. And noticing all the physical sensations in this region of the body as the body continues to breathe. And now shifting the focus to the arms, the right arm, the left arm, both arms together, including the hands and the fingers. And then moving to the neck and the face, the whole head. Perhaps noticing if there's any tension in the jaw or the forehead or the scalp.

And noticing if there's a natural softening as you bring your focus here. And now beginning to expand your attention until you're holding the whole body in awareness now. The whole body held in awareness. Just xperiencing the whole body is a field of ever-changing sensations. And just seeing if it's possible to allow the sensations in the body to be just as they are.

Not trying to change anything. Letting go, if you can, of wanting things to be different. And instead just resting here with these sensations, in this moment, with a sense of just letting it all be. And as this practice now draws to a close, taking a deep breath in. As you breathe out, wriggling fingers and toes.

And just notice how your mind and body are feeling after this meditation. When you're ready, opening the eyes.

Meditation

4.8

Duration

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