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How to Meditate: Meditation 101 for Beginners

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Embracing Transitions

In this meditation, we'll practice letting go of the way things were to make space for what is to come.

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 allow your eyes to close. And we'll take one deep breath together as a way to further settle in. Breathing in through the nose.

And slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. In this moment, there's no place else you need to be, nothing you need to fix, no better version of yourself you need to become.

Really take that in for a moment. Letting the body and the mind decompensate, and just be here as you are. And the breath can be at its natural rhythm. And we'll take a few moments to settle our attention at our breath. Feeling the breath around the belly region.

With each exhale, the body relaxes a little more deeply into this moment. And with every thought that arises, we have the opportunity to bring the awareness and presence back to this moment, this breath. Deepening our concentration and attunement. In this meditation, we're just practicing, embracing the many transitions we go through as humans. And that primarily involves holding space for our experience.

So as you continue to focus on your breath, see if you can also continue to give yourself the space to be exactly as you are right now. If you're confused, not pushing or fighting. Allowing it to be there. Just in the background as you focus on the breath. And any emotions that may be present, it can feel as though you're breathing into those.

And exhaling more spaciousness, more compassion to all of these dimensions of yourself on the exhale. Let's take one more deep breath together. In through the nose. And out through the mouth. When you're ready, you can allow your eyes to open again.

Great job today. If you're navigating a transition, see if you can give yourself the space to be there, to be uncertain, to be unsure. You're just going through your own metamorphosis. Thank you for your practice. Until we talk again, take care.

Meditation

4.7

Embracing Transitions

In this meditation, we'll practice letting go of the way things were to make space for what is to come.

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 allow your eyes to close. And we'll take one deep breath together as a way to further settle in. Breathing in through the nose.

And slowly out through the mouth. Inviting the jaw to relax. Letting the shoulders be at ease. As well as the hands and the belly. In this moment, there's no place else you need to be, nothing you need to fix, no better version of yourself you need to become.

Really take that in for a moment. Letting the body and the mind decompensate, and just be here as you are. And the breath can be at its natural rhythm. And we'll take a few moments to settle our attention at our breath. Feeling the breath around the belly region.

With each exhale, the body relaxes a little more deeply into this moment. And with every thought that arises, we have the opportunity to bring the awareness and presence back to this moment, this breath. Deepening our concentration and attunement. In this meditation, we're just practicing, embracing the many transitions we go through as humans. And that primarily involves holding space for our experience.

So as you continue to focus on your breath, see if you can also continue to give yourself the space to be exactly as you are right now. If you're confused, not pushing or fighting. Allowing it to be there. Just in the background as you focus on the breath. And any emotions that may be present, it can feel as though you're breathing into those.

And exhaling more spaciousness, more compassion to all of these dimensions of yourself on the exhale. Let's take one more deep breath together. In through the nose. And out through the mouth. When you're ready, you can allow your eyes to open again.

Great job today. If you're navigating a transition, see if you can give yourself the space to be there, to be uncertain, to be unsure. You're just going through your own metamorphosis. Thank you for your practice. Until we talk again, take care.

Meditation

4.7

Duration

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