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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Intentional Living

A practice designed to strengthen your capacity for intentional living and moment-to-moment presence

So just starting by finding your way into a comfortable position for this meditation. When you're ready, just allowing the eyes to gently close. And as a way of settling in here, a little more fully, just taking three deep, slow, full breaths. So breathing in. And breathing out.

And two more like that in your own time. And with each exhale, can you get a sense of really allowing yourself to arrive here and now a little more fully? And at the end of this next exhale, just allowing the breath to return to its own natural rhythm. So just letting go of any control of the breath. And now just gathering your awareness around the feeling and sensation of the breath in your body. Just finding a place in the body to settle your attention and feel the breath.

So it might be in the belly. It might be in the chest. Or at the tip of the nostrils. Finding some way you can now settle in and resting your attention here and feeling the flow of the breath. And if the mind wanders off into autopilot mode, just gently guiding it back to the feeling of the breath and following each breath as best you can.

We can so easily get caught up in autopilot mode. And when we do that, we get caught up in our conditioning, in our reactive patterns, in our old habits. And we get caught up sometimes in unhelpful thoughts. Sometimes we get caught up in living an almost robot-like existence, just putting one foot in front of the other, but not really living life in a way that makes us happy and healthy. So mindfulness helps us live a more intentional life.

Each time you bring your mind back from being lost on autopilot mode, you're training in the art of intentional living. You're building your capacity to respond instead of react, and to live deliberately instead of living out of habit. You're training in untangling from unhelpful thoughts and cultivating inner qualities, like kindness, calm and peace. So doing this practice could be the greatest gift that any of us could offer ourselves, the world, and each other, to keep tapping into and expressing our own wholeness and wisdom. So as this practice now draws to a close, just knowing that even though this meditation is now ending that this awareness that we're cultivating is always available to you.

The mindfulness practice doesn't ever really stop here at meditation. The practice is your life. So perhaps making an intention to live today more deliberately by making choices that nourish you, bring you ease and happiness and health and choosing to come home to this awareness anytime you find yourself lost or caught up. So when you're ready, just opening the eyes.

Meditation

4.6

Intentional Living

A practice designed to strengthen your capacity for intentional living and moment-to-moment presence

Duration

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

So just starting by finding your way into a comfortable position for this meditation. When you're ready, just allowing the eyes to gently close. And as a way of settling in here, a little more fully, just taking three deep, slow, full breaths. So breathing in. And breathing out.

And two more like that in your own time. And with each exhale, can you get a sense of really allowing yourself to arrive here and now a little more fully? And at the end of this next exhale, just allowing the breath to return to its own natural rhythm. So just letting go of any control of the breath. And now just gathering your awareness around the feeling and sensation of the breath in your body. Just finding a place in the body to settle your attention and feel the breath.

So it might be in the belly. It might be in the chest. Or at the tip of the nostrils. Finding some way you can now settle in and resting your attention here and feeling the flow of the breath. And if the mind wanders off into autopilot mode, just gently guiding it back to the feeling of the breath and following each breath as best you can.

We can so easily get caught up in autopilot mode. And when we do that, we get caught up in our conditioning, in our reactive patterns, in our old habits. And we get caught up sometimes in unhelpful thoughts. Sometimes we get caught up in living an almost robot-like existence, just putting one foot in front of the other, but not really living life in a way that makes us happy and healthy. So mindfulness helps us live a more intentional life.

Each time you bring your mind back from being lost on autopilot mode, you're training in the art of intentional living. You're building your capacity to respond instead of react, and to live deliberately instead of living out of habit. You're training in untangling from unhelpful thoughts and cultivating inner qualities, like kindness, calm and peace. So doing this practice could be the greatest gift that any of us could offer ourselves, the world, and each other, to keep tapping into and expressing our own wholeness and wisdom. So as this practice now draws to a close, just knowing that even though this meditation is now ending that this awareness that we're cultivating is always available to you.

The mindfulness practice doesn't ever really stop here at meditation. The practice is your life. So perhaps making an intention to live today more deliberately by making choices that nourish you, bring you ease and happiness and health and choosing to come home to this awareness anytime you find yourself lost or caught up. So when you're ready, just opening the eyes.

Meditation

4.6

Duration

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