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How to Meditate: Meditation 101 for Beginners

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Melting Tension

In this meditation, we'll practice relaxing tension in the body, so that the mind can be more at ease.

Let's start by finding a comfortable posture. This could be sitting down, lying down or standing if you prefer, especially if you feel very sleepy. If it's comfortable to do so, you can invite your eyes to close. And we'll take one deep breath together to settle in. Breathing in through the nose.

And out through the mouth. Inviting the jaw to relax. The teeth don't need to be clenched. Inviting the shoulders to be at ease. And the hands and the belly.

Let your breath be at its natural rhythm. And we'll take a few moments to settle our attention on the breath. When you feel the mind wander just gently returning to this breath and this moment. In today's meditation, we're going to practice relaxing and inviting tension to soften. So let's start at the head.

One of the things we always do at the beginning of the meditation is invite the jaw to soften. So notice if that has clenched up. And then notice if there are any other muscles in the face that are tight or gripping. Just invite the whole face to relax and be at ease. Moving down to the neck and shoulders, an area that really accumulates a lot of tension.

Feeling as though you're breathing into that tension if it's there. And then relaxing and letting go on an exhale. Same with the arms. Notice if there's any gripping tensing. What would it be like to take that tension one notch lower? On a scale of one to ten, if it's at a five, bring it down to a four or three.

Same with the torso. So noticing the chest and the belly. What's the level of tension there? Breathing into it. And relaxing it on an exhale. Moving down to the pelvis.

Notice if there's any tightness in this area of the body, an area that often holds more tension than we realize. So allowing this region to relax and be at ease. And lastly, moving down to the legs, including the feet. Are the legs tight? Are the feet curled? The toes curled? Instead give them the invitation to relax. Remember we can't force any part of the body to relax but we can invite it to.

And the breath is a great way to do that. Just breathing into those areas, which you can almost imagine that you're doing. Imagine the breath going into the legs, meeting the tension and then relaxing and on the exhale. Good.. Let's zoom out to our entire body.

Take one deep breath in. Feel it moving throughout the whole body. And then on an exhale, releasing any tension. And when you're ready, you can allow your eyes to open again. Great job.

So this was a short body scan that included some intentional relaxation. This is something that you could do throughout the day at any time. Notice when you're holding tension in your shoulders, feel like you're breathing into it and then relaxing it, or you might just invite it to relax. You may not even need the breath. It is to get it attuned to your body, to notice where that tension is and practice softening and relaxing.

It. Remember, this is a practice, so no pressure, and it's always an invitation. We can't force the body to do anything. So be playful with it. Be compassionate.

Thanks for your practice and take care.

Meditation

4.7

Melting Tension

In this meditation, we'll practice relaxing tension in the body, so that the mind can be more at ease.

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 down, lying down or standing if you prefer, especially if you feel very sleepy. If it's comfortable to do so, you can invite your eyes to close. And we'll take one deep breath together to settle in. Breathing in through the nose.

And out through the mouth. Inviting the jaw to relax. The teeth don't need to be clenched. Inviting the shoulders to be at ease. And the hands and the belly.

Let your breath be at its natural rhythm. And we'll take a few moments to settle our attention on the breath. When you feel the mind wander just gently returning to this breath and this moment. In today's meditation, we're going to practice relaxing and inviting tension to soften. So let's start at the head.

One of the things we always do at the beginning of the meditation is invite the jaw to soften. So notice if that has clenched up. And then notice if there are any other muscles in the face that are tight or gripping. Just invite the whole face to relax and be at ease. Moving down to the neck and shoulders, an area that really accumulates a lot of tension.

Feeling as though you're breathing into that tension if it's there. And then relaxing and letting go on an exhale. Same with the arms. Notice if there's any gripping tensing. What would it be like to take that tension one notch lower? On a scale of one to ten, if it's at a five, bring it down to a four or three.

Same with the torso. So noticing the chest and the belly. What's the level of tension there? Breathing into it. And relaxing it on an exhale. Moving down to the pelvis.

Notice if there's any tightness in this area of the body, an area that often holds more tension than we realize. So allowing this region to relax and be at ease. And lastly, moving down to the legs, including the feet. Are the legs tight? Are the feet curled? The toes curled? Instead give them the invitation to relax. Remember we can't force any part of the body to relax but we can invite it to.

And the breath is a great way to do that. Just breathing into those areas, which you can almost imagine that you're doing. Imagine the breath going into the legs, meeting the tension and then relaxing and on the exhale. Good.. Let's zoom out to our entire body.

Take one deep breath in. Feel it moving throughout the whole body. And then on an exhale, releasing any tension. And when you're ready, you can allow your eyes to open again. Great job.

So this was a short body scan that included some intentional relaxation. This is something that you could do throughout the day at any time. Notice when you're holding tension in your shoulders, feel like you're breathing into it and then relaxing it, or you might just invite it to relax. You may not even need the breath. It is to get it attuned to your body, to notice where that tension is and practice softening and relaxing.

It. Remember, this is a practice, so no pressure, and it's always an invitation. We can't force the body to do anything. So be playful with it. Be compassionate.

Thanks for your practice and take care.

Meditation

4.7

Duration

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