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How to Meditate: Meditation 101 for Beginners

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Peace in Chaos

In this meditation, we'll train ourselves to find inner stillness and ease when everything around us feels chaotic.

Let's start by finding a comfortable posture. This could be sitting, lying down or standing. If it feels comfortable to do so, you can close your eyes. And we'll take one deep breath together to begin. In through the nose.

And slowly out through the mouth. Inviting the jaw to relax. Let the shoulders soften. And the belly can be at ease. We're giving the body full permission to let go.

You can do a quick scan of your body with your mind. Just feeling if there are any areas that are still holding on and invite them to soften. Just an invitation, not forceful. We can't make the body relax. We just give it a gentle invitation to and see where it's willing and able to let go.

Letting the breath settle back into its natural rhythm. And just feel what it's like to stabilize your attention in this moment. Feeling your body breathing. Maintaining the awareness that there's a lot going on around you. Things that may need to get done.

Things even necessary to think about or plan for. But all of that can be happening, and you can still be grounded. The body can be at ease. Almost like the eye of the hurricane, where there's stillness and quiet. What would it be like to tap into that for yourself right now? An inner quiet and stillness.

Notice if there's any part of your mind that is subconsciously anchored to your stress or tension. It often manifests as a feeling of not being able to let go or that you should be doing something. Just see if you can let the reality of all of that exist. All of the shoulds and the things that need to get done, let them be there. Not deny them or trivialize them.

But practice cultivating a sense of calm in this moment, even with all of that going on. Repeatedly inviting the body to be at ease. Just centering your attention on your breath. Let's take one more deep breath together. In through the nose.

And out through the mouth. And when you're ready, you can invite your eyes to open again. Great job. As you go about your day today, continue to be aware of all of the to do's, all of the things that need to get done, the things that are important, but practice cultivating a calm within that. What is the necessary amount of angst to do all of that? And whatever comes up in your mind, see if you can challenge it a bit and say, can I do this with a little bit more ease and groundedness? Thank you for your practice.

Take care.

Meditation

4.7

Peace in Chaos

In this meditation, we'll train ourselves to find inner stillness and ease when everything around us feels chaotic.

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, lying down or standing. If it feels comfortable to do so, you can close your eyes. And we'll take one deep breath together to begin. In through the nose.

And slowly out through the mouth. Inviting the jaw to relax. Let the shoulders soften. And the belly can be at ease. We're giving the body full permission to let go.

You can do a quick scan of your body with your mind. Just feeling if there are any areas that are still holding on and invite them to soften. Just an invitation, not forceful. We can't make the body relax. We just give it a gentle invitation to and see where it's willing and able to let go.

Letting the breath settle back into its natural rhythm. And just feel what it's like to stabilize your attention in this moment. Feeling your body breathing. Maintaining the awareness that there's a lot going on around you. Things that may need to get done.

Things even necessary to think about or plan for. But all of that can be happening, and you can still be grounded. The body can be at ease. Almost like the eye of the hurricane, where there's stillness and quiet. What would it be like to tap into that for yourself right now? An inner quiet and stillness.

Notice if there's any part of your mind that is subconsciously anchored to your stress or tension. It often manifests as a feeling of not being able to let go or that you should be doing something. Just see if you can let the reality of all of that exist. All of the shoulds and the things that need to get done, let them be there. Not deny them or trivialize them.

But practice cultivating a sense of calm in this moment, even with all of that going on. Repeatedly inviting the body to be at ease. Just centering your attention on your breath. Let's take one more deep breath together. In through the nose.

And out through the mouth. And when you're ready, you can invite your eyes to open again. Great job. As you go about your day today, continue to be aware of all of the to do's, all of the things that need to get done, the things that are important, but practice cultivating a calm within that. What is the necessary amount of angst to do all of that? And whatever comes up in your mind, see if you can challenge it a bit and say, can I do this with a little bit more ease and groundedness? Thank you for your practice.

Take care.

Meditation

4.7

Duration

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