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How to Meditate: Meditation 101 for Beginners

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Change Your Patterns

In this meditation, we'll practice letting go of our old habits and conditionings to make space for the next version of ourselves that we're ready to step into.

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 take one deep breath together. Breathing in through the nose.

And slowly out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. And allow the belly and hands to relax. With each exhale, feeling your body relax a little more deeply.

As the body relaxes, we feel our attention settling in that much more, collecting in the present moment. Attuning to what is this moment like right now. In this meditation, we're going to do some reflection and visualization to help let go of certain patterns that may no longer be serving us and move toward a new way of living that we're inspired by. So bring to mind something that you'd like to work on. A particular habit, pattern, deep conditioning that feels like time to let go of.

Once you sense what this is, try to locate the felt sense of it in the body. There's part of you that really holds on to this pattern, this way of being. When you think about it, where do you feel it in your body? Once you have that, imagine this felt sense of this pattern coming outside of you and morphing into a being with shape, color, form. It could be big, small. But just imagine that you're sitting on a park bench with this part of you.

Spending time in its presence. Looking at it, being with it. Notice its facial expression. Just help it feel safe with you right now. And you're just going to say, I see you.

Thank you for all you have done to help me or try to help me. I know that you're still doing your best to serve me in some way. But I don't think I need you right now. You arrived at a crucial time in my life, but I'm not that person anymore. I'm ready to become someone new.

Can you help me do that? And just notice how it responds IF it says yes, you both can stand up on the bench together and imagine yourselves moving toward the direction you want to go, into the horizon, down a new path. If it says, no, say thank you. I understand, but I need to make this journey. And imagine yourself getting up, leaving this part there, wishing it well and continuing on. Take one more deep breath.

In through the nose. Out through the mouth. And when you're ready, you can open your eyes again. Okay. Great job.

This practice is something you can do multiple times to start to communicate to these parts of yourself that hold on to various scripts and it should help soften some of the tension and create an allyship with this part of you. If not, you at least have the opportunity to see it, to hear it and to make an intention to move in a different direction. Thank you for your practice. And until we talk again, take care.

Meditation

4.7

Change Your Patterns

In this meditation, we'll practice letting go of our old habits and conditionings to make space for the next version of ourselves that we're ready to step into.

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 take one deep breath together. Breathing in through the nose.

And slowly out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. And allow the belly and hands to relax. With each exhale, feeling your body relax a little more deeply.

As the body relaxes, we feel our attention settling in that much more, collecting in the present moment. Attuning to what is this moment like right now. In this meditation, we're going to do some reflection and visualization to help let go of certain patterns that may no longer be serving us and move toward a new way of living that we're inspired by. So bring to mind something that you'd like to work on. A particular habit, pattern, deep conditioning that feels like time to let go of.

Once you sense what this is, try to locate the felt sense of it in the body. There's part of you that really holds on to this pattern, this way of being. When you think about it, where do you feel it in your body? Once you have that, imagine this felt sense of this pattern coming outside of you and morphing into a being with shape, color, form. It could be big, small. But just imagine that you're sitting on a park bench with this part of you.

Spending time in its presence. Looking at it, being with it. Notice its facial expression. Just help it feel safe with you right now. And you're just going to say, I see you.

Thank you for all you have done to help me or try to help me. I know that you're still doing your best to serve me in some way. But I don't think I need you right now. You arrived at a crucial time in my life, but I'm not that person anymore. I'm ready to become someone new.

Can you help me do that? And just notice how it responds IF it says yes, you both can stand up on the bench together and imagine yourselves moving toward the direction you want to go, into the horizon, down a new path. If it says, no, say thank you. I understand, but I need to make this journey. And imagine yourself getting up, leaving this part there, wishing it well and continuing on. Take one more deep breath.

In through the nose. Out through the mouth. And when you're ready, you can open your eyes again. Okay. Great job.

This practice is something you can do multiple times to start to communicate to these parts of yourself that hold on to various scripts and it should help soften some of the tension and create an allyship with this part of you. If not, you at least have the opportunity to see it, to hear it and to make an intention to move in a different direction. Thank you for your practice. And until we talk again, take care.

Meditation

4.7

Duration

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