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How to Meditate: Meditation 101 for Beginners

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Empowered Beliefs

In this meditation, we'll practice substituting outdated, fear-based beliefs for new, empowered beliefs, changing how we experience everything in our life.

Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If it feels okay, you can close your eyes. And we'll start by taking one deep breath together. In through the nose.

And slowly out through the mouth. Inviting the jaw to relax. Let the shoulders be at ease. And let the hands and belly be soft. Remembering that in this moment, there's no place else you need to be, nothing else you need to do nowhere you need to get.

With every breath, relaxing more deeply into this moment. And we'll just spend a few moments collecting our attention at our breathing. So you can place one hand on your belly and let the breath serve as an anchor for your attention. As the mind wanders, we just bring it back to this breath, this moment. In this meditation, we'll practice shifting some of our beliefs around our current circumstances.

So as you consider what is going on in your life right now, a difficult event that recently occurred. Notice what your belief is about that event? What does it mean about you? What does it mean about life? What does it mean about what the future will hold? Just take a moment to reflect on what some of the beliefs are surrounding this event. And as you start to see these beliefs, it can sometimes be striking, surprising. So just acknowledged that. Their thoughts, some of them very deep thoughts that most feel ingrained down to our bones.

But they're just thoughts that moved through the mind. So take this time to think about some new beliefs. What is a new way of thinking about this experience? What it could mean? What it could provide? How it could help you? Try thinking about that. I'll give you some time in silence. And as you start to bring in these new beliefs, you can also notice how they make you feel.

Chances are a more empowering belief will lead to a more empowered felt sense, which feels better than helplessness. So let's take one more deep breath together. In through the nose. And slowly out through the mouth. And when you're ready, you can invite your eyes to open again.

Great job today. We got to practice changing some of these beliefs, seeing that we don't need to be enslaved to whatever the thoughts are in our mind to telling us what something means. Continue to reinforce this throughout the day, by noticing those beliefs as they arise, just being aware of them. But seeing, I don't need to take that so seriously. What is a different belief I could take on in this moment? And then watch how that shifts what is happening emotionally and psychologically.

Thank you for your practice. Take care.

Meditation

4.6

Empowered Beliefs

In this meditation, we'll practice substituting outdated, fear-based beliefs for new, empowered beliefs, changing how we experience everything in our life.

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, you can close your eyes. And we'll start by taking one deep breath together. In through the nose.

And slowly out through the mouth. Inviting the jaw to relax. Let the shoulders be at ease. And let the hands and belly be soft. Remembering that in this moment, there's no place else you need to be, nothing else you need to do nowhere you need to get.

With every breath, relaxing more deeply into this moment. And we'll just spend a few moments collecting our attention at our breathing. So you can place one hand on your belly and let the breath serve as an anchor for your attention. As the mind wanders, we just bring it back to this breath, this moment. In this meditation, we'll practice shifting some of our beliefs around our current circumstances.

So as you consider what is going on in your life right now, a difficult event that recently occurred. Notice what your belief is about that event? What does it mean about you? What does it mean about life? What does it mean about what the future will hold? Just take a moment to reflect on what some of the beliefs are surrounding this event. And as you start to see these beliefs, it can sometimes be striking, surprising. So just acknowledged that. Their thoughts, some of them very deep thoughts that most feel ingrained down to our bones.

But they're just thoughts that moved through the mind. So take this time to think about some new beliefs. What is a new way of thinking about this experience? What it could mean? What it could provide? How it could help you? Try thinking about that. I'll give you some time in silence. And as you start to bring in these new beliefs, you can also notice how they make you feel.

Chances are a more empowering belief will lead to a more empowered felt sense, which feels better than helplessness. So let's take one more deep breath together. In through the nose. And slowly out through the mouth. And when you're ready, you can invite your eyes to open again.

Great job today. We got to practice changing some of these beliefs, seeing that we don't need to be enslaved to whatever the thoughts are in our mind to telling us what something means. Continue to reinforce this throughout the day, by noticing those beliefs as they arise, just being aware of them. But seeing, I don't need to take that so seriously. What is a different belief I could take on in this moment? And then watch how that shifts what is happening emotionally and psychologically.

Thank you for your practice. Take care.

Meditation

4.6

Duration

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