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How to Meditate: Meditation 101 for Beginners

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Inner Stillness

A practice to remind you that no matter what happens and no matter where you find yourself, you can always reconnect to the stillness and peace within.

So preparing for this practice of meditation by finding a comfortable position. Allowing your eyes to lightly close now, if that feels comfortable or simply lowering your gaze. And bringing your awareness now to the sensations of contact between your body and the floor or the chair. Feeling into the sensations at the contact points. There might be sensations of weight, pressure, tingling, or textures.

And becoming aware of the movement of breathing in the body. Just feeling how the body is just being rocked and cradled by the natural breath. Allowing this focus on the breath to be support in you arriving here and now a little more fully. And being aware of any sounds around you. Searching out the most distant sounds.

And noticing the sounds that are close in. And now just letting this awareness of the outer world fade into the background of your awareness and bring your focus to observing thoughts. And seeing if it's possible to observe any thoughts that are arising with a kindly curiosity as they come, stay while, and then go. So there's no need to try and control your thoughts in any way. Just taking the stance of an impartial observer, just watching these mental events pass through the mind.

And as you continue to be aware of these mental events coming and going in awareness, just take a moment to acknowledge. There are other thoughts and here I am watching. I am not the thoughts. And see if you can take a moment to notice that silent field of awareness, in which all things come and go. This awarenes, which every thought arises into and dissolves back into.

So just noticing the silent beingness at the core of your experience. Can you get a sense of just relaxing into that still peace that's there at your inner most being and just letting everything else just be? Just letting everything unfold as you relax into this silent field of awareness. And taking a deep breath in. Exhaling, and beginning to wriggle fingers and toes. And just notice how you feel after taking this time out for meditation.

And as you get ready now to go about the rest of your day, just remembering that no matter what happens and no matter where you find yourself, you can always reconnect to the stillness and peace within by just taking a moment of mindfulness.

Meditation

4.6

Inner Stillness

A practice to remind you that no matter what happens and no matter where you find yourself, you can always reconnect to the stillness and peace within.

Duration

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

So preparing for this practice of meditation by finding a comfortable position. Allowing your eyes to lightly close now, if that feels comfortable or simply lowering your gaze. And bringing your awareness now to the sensations of contact between your body and the floor or the chair. Feeling into the sensations at the contact points. There might be sensations of weight, pressure, tingling, or textures.

And becoming aware of the movement of breathing in the body. Just feeling how the body is just being rocked and cradled by the natural breath. Allowing this focus on the breath to be support in you arriving here and now a little more fully. And being aware of any sounds around you. Searching out the most distant sounds.

And noticing the sounds that are close in. And now just letting this awareness of the outer world fade into the background of your awareness and bring your focus to observing thoughts. And seeing if it's possible to observe any thoughts that are arising with a kindly curiosity as they come, stay while, and then go. So there's no need to try and control your thoughts in any way. Just taking the stance of an impartial observer, just watching these mental events pass through the mind.

And as you continue to be aware of these mental events coming and going in awareness, just take a moment to acknowledge. There are other thoughts and here I am watching. I am not the thoughts. And see if you can take a moment to notice that silent field of awareness, in which all things come and go. This awarenes, which every thought arises into and dissolves back into.

So just noticing the silent beingness at the core of your experience. Can you get a sense of just relaxing into that still peace that's there at your inner most being and just letting everything else just be? Just letting everything unfold as you relax into this silent field of awareness. And taking a deep breath in. Exhaling, and beginning to wriggle fingers and toes. And just notice how you feel after taking this time out for meditation.

And as you get ready now to go about the rest of your day, just remembering that no matter what happens and no matter where you find yourself, you can always reconnect to the stillness and peace within by just taking a moment of mindfulness.

Meditation

4.6

Duration

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