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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Open Awareness

In this meditation we cultivate gratitude—a quality of awareness that allows us to appreciate what’s happening at the present moment.

So starting now by finding a comfortable position for the meditation. And when you're ready, just allowing the eyes to gently close. And as a way of arriving 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 at the end of this next exhale, just letting go of any control of the breath. Letting the body breathe in its own rhythm and pace. And beginning to bring your focus to feeling all the different places in your body where there's clothing touching skin. So you might feel the texture.

Maybe sensations of movement as clothing brushes past, maybe the chest or the belly due to the breathing. There might be temperature. All the places where clothing is touching skin. And then tuning into the feeling of the breath right at the tip of the nostrils. And perhaps noticing the subtle difference in temperature here.

The breath is a little bit warmer on the exhale, a little bit cooler on the inhale. And then noticing the sounds around you. Just tuning into the song of this moment. And so far, we've been deliberate about choosing the various objects of attention. We felt the breath, touch of clothing against skin, and listened to sounds.

So now opening to all the various sensations of the present moment with a light touch. So just sitting here fully present and open to it all. So just continuing to sit here, dwelling in this open awareness of the present moment. And if the mind wanders away, just drawing it back to being here and now more fully. In our daily lives, there's many ways that we can use an awareness of our senses to help us become present.

You could slow down and really taste and savor your food. You could feel your feet on the ground as you walk or take a pause to just listen to the sounds around you. So today, try and remember that you can use this awareness of your senses to anchor you into mindfulness. So now as we bring this meditation to a close, just taking a deep breath in. And letting it go, as you begin to wriggle fingers and toes.

And when you're ready, opening the eyes. And just notice how your mind and body feel after taking this time out for meditation.

Meditation

4.5

Open Awareness

In this meditation we cultivate gratitude—a quality of awareness that allows us to appreciate what’s happening at the present moment.

Duration

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

So starting now by finding a comfortable position for the meditation. And when you're ready, just allowing the eyes to gently close. And as a way of arriving 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 at the end of this next exhale, just letting go of any control of the breath. Letting the body breathe in its own rhythm and pace. And beginning to bring your focus to feeling all the different places in your body where there's clothing touching skin. So you might feel the texture.

Maybe sensations of movement as clothing brushes past, maybe the chest or the belly due to the breathing. There might be temperature. All the places where clothing is touching skin. And then tuning into the feeling of the breath right at the tip of the nostrils. And perhaps noticing the subtle difference in temperature here.

The breath is a little bit warmer on the exhale, a little bit cooler on the inhale. And then noticing the sounds around you. Just tuning into the song of this moment. And so far, we've been deliberate about choosing the various objects of attention. We felt the breath, touch of clothing against skin, and listened to sounds.

So now opening to all the various sensations of the present moment with a light touch. So just sitting here fully present and open to it all. So just continuing to sit here, dwelling in this open awareness of the present moment. And if the mind wanders away, just drawing it back to being here and now more fully. In our daily lives, there's many ways that we can use an awareness of our senses to help us become present.

You could slow down and really taste and savor your food. You could feel your feet on the ground as you walk or take a pause to just listen to the sounds around you. So today, try and remember that you can use this awareness of your senses to anchor you into mindfulness. So now as we bring this meditation to a close, just taking a deep breath in. And letting it go, as you begin to wriggle fingers and toes.

And when you're ready, opening the eyes. And just notice how your mind and body feel after taking this time out for meditation.

Meditation

4.5

Duration

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