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How to Meditate: Meditation 101 for Beginners

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Clear the Weeds or Grow Flowers

In this meditation, we'll practice two strategies to cultivate greater happiness and fulfillment.

Let's begin by finding a comfortable posture, which could be sitting, lying down or standing. If it feels okay 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 soften. The shoulders. And the belly. And you can do a quick scan of your body, noticing if you're holding any tension from the accumulated energy or momentum of the day. This is your invitation to let it wash through you.

Settling into this moment and this breath. Allowing your breathing to be and its own natural rhythm, no need to force or deepen it. And we'll take a few moments to collect our attention at the breath. Notice if the mind is spread out, dispersed, just feel like where we're reigning it in just to one breath. That's all you need to focus on one full inhale and one exhale.

And if you can do that once, you can do it again. So just practice this for a few moments. Just this breath, just this moment, as if it were the most important thing in the world right now. In this meditation, we're exploring the different ways we can cultivate happiness, pulling weeds out of our garden or planting flowers. The beauty of mindfulness is that it accomplishes both.

So for the next few minutes of this meditation, as you continue to focus on the breath, take the orientation that you're either practicing to clear away the weeds, maybe reduce stress or to grow flowers, maybe to increase your happiness. And see how that flavors, your awareness and practice. So try this out, reconnecting to the breath, mind wanders, just back to this moment. And if you're practicing to reduce stress or clear away the weeds, there might be a sense of the mindfulness buffering against too much overwhelm. If you're practicing to plant flowers, you might feel the goodness of the breath and really appreciate the peace that's arising.

Regardless of how you're practicing, you're still just experiencing this one breath, one moment at a time. So let's take one more deep breath together. Breathing in through the nose. And out through the mouth. And when you're ready, you can invite your eyes to open again.

So well done. As you go throughout your day, notice what your orientation is. Are you trying to clear away the weeds? Are you trying to plant flowers? And try to have a healthy balance of both. Thank you for your practice. Until we talk again, take care.

Meditation

4.6

Clear the Weeds or Grow Flowers

In this meditation, we'll practice two strategies to cultivate greater happiness and fulfillment.

Duration

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

Let's begin by finding a comfortable posture, which could be sitting, lying down or standing. If it feels okay 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 soften. The shoulders. And the belly. And you can do a quick scan of your body, noticing if you're holding any tension from the accumulated energy or momentum of the day. This is your invitation to let it wash through you.

Settling into this moment and this breath. Allowing your breathing to be and its own natural rhythm, no need to force or deepen it. And we'll take a few moments to collect our attention at the breath. Notice if the mind is spread out, dispersed, just feel like where we're reigning it in just to one breath. That's all you need to focus on one full inhale and one exhale.

And if you can do that once, you can do it again. So just practice this for a few moments. Just this breath, just this moment, as if it were the most important thing in the world right now. In this meditation, we're exploring the different ways we can cultivate happiness, pulling weeds out of our garden or planting flowers. The beauty of mindfulness is that it accomplishes both.

So for the next few minutes of this meditation, as you continue to focus on the breath, take the orientation that you're either practicing to clear away the weeds, maybe reduce stress or to grow flowers, maybe to increase your happiness. And see how that flavors, your awareness and practice. So try this out, reconnecting to the breath, mind wanders, just back to this moment. And if you're practicing to reduce stress or clear away the weeds, there might be a sense of the mindfulness buffering against too much overwhelm. If you're practicing to plant flowers, you might feel the goodness of the breath and really appreciate the peace that's arising.

Regardless of how you're practicing, you're still just experiencing this one breath, one moment at a time. So let's take one more deep breath together. Breathing in through the nose. And out through the mouth. And when you're ready, you can invite your eyes to open again.

So well done. As you go throughout your day, notice what your orientation is. Are you trying to clear away the weeds? Are you trying to plant flowers? And try to have a healthy balance of both. Thank you for your practice. Until we talk again, take care.

Meditation

4.6

Duration

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