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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Name It to Tame It

Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center.

So just taking a moment to really settle into this position that you've chosen for meditation. And when you're ready, letting the eyes gently close. And as a support to really settling in here a little bit more fully, just taking three deep, slow, full breaths. So breathing in and feeling the lungs expand on the inhale. And breathing out, feeling all the muscles of the lungs and the chest relax and gently contract back.

So just taking two more breaths like that now. And with each exhale, can you get a sense of allowing any tension or tightness in the body to soften, even if it's just a little bit. So a softness in the jaw. And the shoulders. In the belly.

And the whole body. And on the next exhale, once you let that breath go, just relaxing any control of the breath. Let the body breathe in its own rhythm. Just continuing to stay in touch with the feeling of the breath. Just being attentive to the movement and sensation of breathing.

Just continuing to follow the breath now. Following the breathing in. And the breathing out. And as you follow the breath, if at some point you get lost in thought or distracted by something, in that moment, really tuning into what caught your attention. Was it as sound? A thought? Or perhaps a feeling? So each time you're drawn by a distraction, just mentally note it.

So if there's sadness, you might note, ah, sadness. If there's anxiety, you might mentally note, oh, anxiety. Or if you prefer to keep it simpler,you can just note, ah, feeling. If you get lost in thoughts, just mentally noting, thinking. And after you've noted, just letting go of what distracted you and returning your attention to the feeling and the flow of the breath.

So you don't have to note every single thought and feeling that arises, just the ones that distract you and pull you out of the present moment. And as this practice finishes, taking another deep breath in. And as you let it go, just beginning to wriggle fingers and toes. And when you're ready, opening the eyes. So throughout the rest of the day, you can take this practice of mental noting with you.

Remember if you're aware of anxious, thoughts arising, you can name it to tame it. And the more you note your thoughts and emotions, the less they can hook you and draw you into reactivity. And with continued practice, mental noting can become like second nature and act as an anchor to your calm center and a steady awareness. The more you keep at it, the more your anxiety can begin to dissolve.

Meditation

4.6

Name It to Tame It

Learn how the technique of mental noting unwinds anxiety, reduces our reactivity and anchors us in our calm center.

Duration

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

So just taking a moment to really settle into this position that you've chosen for meditation. And when you're ready, letting the eyes gently close. And as a support to really settling in here a little bit more fully, just taking three deep, slow, full breaths. So breathing in and feeling the lungs expand on the inhale. And breathing out, feeling all the muscles of the lungs and the chest relax and gently contract back.

So just taking two more breaths like that now. And with each exhale, can you get a sense of allowing any tension or tightness in the body to soften, even if it's just a little bit. So a softness in the jaw. And the shoulders. In the belly.

And the whole body. And on the next exhale, once you let that breath go, just relaxing any control of the breath. Let the body breathe in its own rhythm. Just continuing to stay in touch with the feeling of the breath. Just being attentive to the movement and sensation of breathing.

Just continuing to follow the breath now. Following the breathing in. And the breathing out. And as you follow the breath, if at some point you get lost in thought or distracted by something, in that moment, really tuning into what caught your attention. Was it as sound? A thought? Or perhaps a feeling? So each time you're drawn by a distraction, just mentally note it.

So if there's sadness, you might note, ah, sadness. If there's anxiety, you might mentally note, oh, anxiety. Or if you prefer to keep it simpler,you can just note, ah, feeling. If you get lost in thoughts, just mentally noting, thinking. And after you've noted, just letting go of what distracted you and returning your attention to the feeling and the flow of the breath.

So you don't have to note every single thought and feeling that arises, just the ones that distract you and pull you out of the present moment. And as this practice finishes, taking another deep breath in. And as you let it go, just beginning to wriggle fingers and toes. And when you're ready, opening the eyes. So throughout the rest of the day, you can take this practice of mental noting with you.

Remember if you're aware of anxious, thoughts arising, you can name it to tame it. And the more you note your thoughts and emotions, the less they can hook you and draw you into reactivity. And with continued practice, mental noting can become like second nature and act as an anchor to your calm center and a steady awareness. The more you keep at it, the more your anxiety can begin to dissolve.

Meditation

4.6

Duration

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