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How to Meditate: Meditation 101 for Beginners

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Let Go of the Day

In this meditation, we'll tune into the momentum of the day that may still be lingering in our mind and body, and practice letting it go.

AMSM_MOB_Release-the-Day [00:00:00] So let's settle in here so we can unwind from the day. You can find a comfortable posture which could be sitting or lying down. And just having a sense of really letting your body just relaxing here. And if it feels okay to do so, just inviting your eyes to gently close. And we'll start by taking a deep breath together.

So in through the nose. And out through the mouth. And then just inviting the jaw to soften. And letting the shoulders be at ease. [00:01:00] And letting the hands and the belly soften.

And even all of the little muscles behind the eyes can become soft. And as your body really begins to settle in here, your breath can just flow in its natural rhythm. So I'm sure there was plenty of doing going on today. But right now there's nothing you need to do, there's nothing you need to fix, no problems that need solving. You've allocated this time for yourself.

So really see if you can give yourself permission now to really just be here. And letting the breath become an anchor point for your [00:02:00] awareness. So just resting the mind on the feeling and the flow of your breathing. And if the mind wanders off and gets caught up in the agitation of the day or starts anticipating the agitation of tomorrow, just simply inviting it back into the practice and back into the feeling of the breath. So this is a very simple practice of just noticing the mind, noticing what it's doing and then inviting it back into the present moment.

Just resting with the feeling and the flow of the [00:03:00] breath. And as you start to attune yourself to the present moment, you might notice that you still feel some lingering momentum of the day. You know, we're often doing so much throughout the day. There's a lot we need to think about and a lot of different emotions we're experiencing and different things we need to complete. And that can stir up a lot of energy in the body that continues to linger with us, even when we're not doing those things anymore.

So see if you can feel any part of the day or just [00:04:00] a momentum of the day still in your mind and body. You know for me, it's often this feeling of rushing into the next moment. Even though I'm still and I don't need to get anywhere, it's like my body's so used to going to the next thing. And so the first thing that we can do with this is just relax with it. Even if the body doesn't want to be relaxed or the mind doesn't want to be relaxed, we can create a relaxed awareness around this experience.

And a simple way to do this is to first just relax as much of the body as you can. And then become aware of the momentum in your body, the agitation that might still be [00:05:00] there. You can even say to yourself mentally, I see you tension. I see you agitation. It's okay.

We're here now. And you don't have to get anywhere. You don't need to fix anything. We're safe. So it's okay for us to let go.

And as we continue now to help release some of this extra tension, we'll take some deep breaths which can really help to move this energy in the body. So let's start by breathing deeply in through the nose now. And then out through the mouth. Good. Okay.

Let's do that [00:06:00] again. So breathing in through the nose. And on the exhale this time, let it be a total release. Almost get some auditory sound going on here. So we'll try this again.

Breathing in through the nose. And release. Good. Okay. Let's just do that a few more times.

Now I'll give you some space and silence to do this at your own pace. So breathing in as deeply as you can. And then just letting it out. And with each exhale, a big release. You can even sigh if you like.

So just continuing on like that, a couple [00:07:00] more breaths. So some of this tension that you're releasing sometimes starts to move throughout the body. So you may notice that the hands get a little tingly or their feet. Or you might get this feeling almost like you want to shake something out or shake something off. So if you'd like to do that, just feel free.

You could just take your hands and shake them or shake their feet or their legs, [00:08:00] or wiggling the thighs a bit. Just finding your own way, if that feels right for you. So it's not about stillness here right now. Stillness is very helpful in the meditation, but movement can also help release energy, such as shaking the body a bit, even just subtle movements. And now just taking one more deep breath and then slowly releasing it this time on the exhale.

Okay. So. Let's just settle in now for the next minute. [00:09:00] Just feeling the body breathing, having a sense of letting go of some of the energy and the momentum of the day. And now we're just giving ourselves permission to drop in and just be here to release all of that so we can start fresh tomorrow.

So just resting awareness on the feeling of the breath for a few moments here. And let's take one more deep breath together. So breathing in through the nose. And out through the mouth. [00:10:00] And if you feel ready, you can reorient yourself back into the space around you.

Eventually allowing the eyes to open. Great job. So as you continue to unwind before sleep tonight, just see if you can take some time to just really be grounded and present in your body and in your mind. Enjoy the rest of your evening and take care.

Meditation

4.5

Let Go of the Day

In this meditation, we'll tune into the momentum of the day that may still be lingering in our mind and body, and practice letting it go.

Duration

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

AMSM_MOB_Release-the-Day [00:00:00] So let's settle in here so we can unwind from the day. You can find a comfortable posture which could be sitting or lying down. And just having a sense of really letting your body just relaxing here. And if it feels okay to do so, just inviting your eyes to gently close. And we'll start by taking a deep breath together.

So in through the nose. And out through the mouth. And then just inviting the jaw to soften. And letting the shoulders be at ease. [00:01:00] And letting the hands and the belly soften.

And even all of the little muscles behind the eyes can become soft. And as your body really begins to settle in here, your breath can just flow in its natural rhythm. So I'm sure there was plenty of doing going on today. But right now there's nothing you need to do, there's nothing you need to fix, no problems that need solving. You've allocated this time for yourself.

So really see if you can give yourself permission now to really just be here. And letting the breath become an anchor point for your [00:02:00] awareness. So just resting the mind on the feeling and the flow of your breathing. And if the mind wanders off and gets caught up in the agitation of the day or starts anticipating the agitation of tomorrow, just simply inviting it back into the practice and back into the feeling of the breath. So this is a very simple practice of just noticing the mind, noticing what it's doing and then inviting it back into the present moment.

Just resting with the feeling and the flow of the [00:03:00] breath. And as you start to attune yourself to the present moment, you might notice that you still feel some lingering momentum of the day. You know, we're often doing so much throughout the day. There's a lot we need to think about and a lot of different emotions we're experiencing and different things we need to complete. And that can stir up a lot of energy in the body that continues to linger with us, even when we're not doing those things anymore.

So see if you can feel any part of the day or just [00:04:00] a momentum of the day still in your mind and body. You know for me, it's often this feeling of rushing into the next moment. Even though I'm still and I don't need to get anywhere, it's like my body's so used to going to the next thing. And so the first thing that we can do with this is just relax with it. Even if the body doesn't want to be relaxed or the mind doesn't want to be relaxed, we can create a relaxed awareness around this experience.

And a simple way to do this is to first just relax as much of the body as you can. And then become aware of the momentum in your body, the agitation that might still be [00:05:00] there. You can even say to yourself mentally, I see you tension. I see you agitation. It's okay.

We're here now. And you don't have to get anywhere. You don't need to fix anything. We're safe. So it's okay for us to let go.

And as we continue now to help release some of this extra tension, we'll take some deep breaths which can really help to move this energy in the body. So let's start by breathing deeply in through the nose now. And then out through the mouth. Good. Okay.

Let's do that [00:06:00] again. So breathing in through the nose. And on the exhale this time, let it be a total release. Almost get some auditory sound going on here. So we'll try this again.

Breathing in through the nose. And release. Good. Okay. Let's just do that a few more times.

Now I'll give you some space and silence to do this at your own pace. So breathing in as deeply as you can. And then just letting it out. And with each exhale, a big release. You can even sigh if you like.

So just continuing on like that, a couple [00:07:00] more breaths. So some of this tension that you're releasing sometimes starts to move throughout the body. So you may notice that the hands get a little tingly or their feet. Or you might get this feeling almost like you want to shake something out or shake something off. So if you'd like to do that, just feel free.

You could just take your hands and shake them or shake their feet or their legs, [00:08:00] or wiggling the thighs a bit. Just finding your own way, if that feels right for you. So it's not about stillness here right now. Stillness is very helpful in the meditation, but movement can also help release energy, such as shaking the body a bit, even just subtle movements. And now just taking one more deep breath and then slowly releasing it this time on the exhale.

Okay. So. Let's just settle in now for the next minute. [00:09:00] Just feeling the body breathing, having a sense of letting go of some of the energy and the momentum of the day. And now we're just giving ourselves permission to drop in and just be here to release all of that so we can start fresh tomorrow.

So just resting awareness on the feeling of the breath for a few moments here. And let's take one more deep breath together. So breathing in through the nose. And out through the mouth. [00:10:00] And if you feel ready, you can reorient yourself back into the space around you.

Eventually allowing the eyes to open. Great job. So as you continue to unwind before sleep tonight, just see if you can take some time to just really be grounded and present in your body and in your mind. Enjoy the rest of your evening and take care.

Meditation

4.5

Duration

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