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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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Process and Release

In this meditation, we'll replay the day from start to present, helping to process any events that weren't addressed, or consciously setting them aside until tomorrow.

So let's settle in so we can wind down from the day. So if you haven't already done so you can just find a comfortable posture now, perhaps sitting or it could be lying down. And if it feels okay to do so, just allowing your eyes to close. And we'll start by taking a deep breath in together. In through the nose.

And slowly out through the mouth. And just inviting the jaw to relax. Letting the shoulders be at ease. And inviting the hands and the belly to soften. Just remembering in this moment, there's no place else you need to be, there's nothing else you need to do, there's nothing you need to accomplish, especially after a long day.

So see if you can give yourself permission to just be here. And to help us do that, we'll take a few moments to tune into the body and just breathing as a way to anchor attention and connect with this moment of aliveness. So just feeling the flow of the breath in your body. And you might notice the mind kind of swirling with thoughts from earlier today, or it might be swirling with thoughts about tomorrow. But for right now, we just get to notice those thoughts as mental activity.

So just a thought moving kind of flickering through the mind. We don't need to get consumed by it or overly identified with it, just giving it some soft awareness and then bringing the focus back to the flow of the breath in your body. You're just letting each inhale and each exhale ground you a little bit more deeply into what's happening right here and right now. So to help us let go of whatever's happened today and to really unwind and ground ourselves in this moment, we're going to do something that might seem to contradict this intention of being present. And we're going to actively reflect on our day from the first moment that you can remember all the way up until now.

So the reason for this is because we often move through our moments so quickly that we don't always get the chance to process what happened in real time. And so the mind can be kind of subconsciously ruminating about experiences that it didn't quite feel complete with. And so, as you replay the day, you're just going to go through as many moments as you can. Remembering, moving through and just noticing if there's anything that had a little bit of an emotional charge. Maybe an event that happened where something feels unresolved.

And when you encounter that moment in your reflection, any moment that has a sort of feeling of charge or something feeling unresolved, just pausing there and taking a breath, and acknowledging it. And thanking your mind for thinking about something that might be really important. And then just letting the mind know that for right now, there's nothing we can do about it, so it's okay to let it go. And if it's really important, we'll revisit it tomorrow. So you can start this reflection now.

Just thinking to the earliest moment of the day today that you can remember and really visualize and feel yourself moving through that moment of your day. And it's okay to accelerate this process so that the visualization can happen kind of over the course of just a few moments or minutes. And just continuing now moving through the course of your day. And with each passing stage of reflection throughout the day, just let your body settle in a little bit more and just let go. Letting the body relax.

And if at any point you get a little distracted and the mind starts ruminating about something that happened or really starting to feel that emotional charge, just take a breath, reground yourself, and thank your mind for thinking about this and then just let the mind know that for right now, there's really nothing we can do and it's okay to let it go. Remembering that it's possible to revisit this problem or this situation tomorrow, if it's still important. So just continuing this reflection. Moving through the moments of your day until you come all the way back here to the present moment where you are right now. And then beginning to re-arrive here.

So just taking a few more moments to really land back here in the present moment, in your body, in this time and in this place. And now as you're here, just notice what it feels like to feel that momentum of the day, to let it exist as a memory. Knowing that we can't change anything about how the day unfolded. That's happened. It's gone.

But we can meet this moment with grounded-ness, with equanimity, with curiosity and with presence. So see if you can really let yourself relax here. Just relaxing into simply being here and letting everything else go. Just grounding into your body, and feeling now where the body makes contact with the surface beneath you. Feeling the breath gently moving in your body.

And remembering that this moment right now is the beginning of the rest of your evening and also the rest of your life. So it's okay to let go for this evening of everything else. It's okay to unwind and then you can start fresh tomorrow. So we'll take one more deep breath together before we close. In through the nose.

And out through the mouth. And if you're ready to do so, you can reorient yourself back into the space around you. Inviting your eyes to open. So well done. And so as you continue to unwind before sleep tonight, just take this time to really be grounded, to be present and to be at ease in your mind and body.

Enjoy the rest of your evening and take care.

Meditation

4.4

Process and Release

In this meditation, we'll replay the day from start to present, helping to process any events that weren't addressed, or consciously setting them aside until tomorrow.

Duration

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

So let's settle in so we can wind down from the day. So if you haven't already done so you can just find a comfortable posture now, perhaps sitting or it could be lying down. And if it feels okay to do so, just allowing your eyes to close. And we'll start by taking a deep breath in together. In through the nose.

And slowly out through the mouth. And just inviting the jaw to relax. Letting the shoulders be at ease. And inviting the hands and the belly to soften. Just remembering in this moment, there's no place else you need to be, there's nothing else you need to do, there's nothing you need to accomplish, especially after a long day.

So see if you can give yourself permission to just be here. And to help us do that, we'll take a few moments to tune into the body and just breathing as a way to anchor attention and connect with this moment of aliveness. So just feeling the flow of the breath in your body. And you might notice the mind kind of swirling with thoughts from earlier today, or it might be swirling with thoughts about tomorrow. But for right now, we just get to notice those thoughts as mental activity.

So just a thought moving kind of flickering through the mind. We don't need to get consumed by it or overly identified with it, just giving it some soft awareness and then bringing the focus back to the flow of the breath in your body. You're just letting each inhale and each exhale ground you a little bit more deeply into what's happening right here and right now. So to help us let go of whatever's happened today and to really unwind and ground ourselves in this moment, we're going to do something that might seem to contradict this intention of being present. And we're going to actively reflect on our day from the first moment that you can remember all the way up until now.

So the reason for this is because we often move through our moments so quickly that we don't always get the chance to process what happened in real time. And so the mind can be kind of subconsciously ruminating about experiences that it didn't quite feel complete with. And so, as you replay the day, you're just going to go through as many moments as you can. Remembering, moving through and just noticing if there's anything that had a little bit of an emotional charge. Maybe an event that happened where something feels unresolved.

And when you encounter that moment in your reflection, any moment that has a sort of feeling of charge or something feeling unresolved, just pausing there and taking a breath, and acknowledging it. And thanking your mind for thinking about something that might be really important. And then just letting the mind know that for right now, there's nothing we can do about it, so it's okay to let it go. And if it's really important, we'll revisit it tomorrow. So you can start this reflection now.

Just thinking to the earliest moment of the day today that you can remember and really visualize and feel yourself moving through that moment of your day. And it's okay to accelerate this process so that the visualization can happen kind of over the course of just a few moments or minutes. And just continuing now moving through the course of your day. And with each passing stage of reflection throughout the day, just let your body settle in a little bit more and just let go. Letting the body relax.

And if at any point you get a little distracted and the mind starts ruminating about something that happened or really starting to feel that emotional charge, just take a breath, reground yourself, and thank your mind for thinking about this and then just let the mind know that for right now, there's really nothing we can do and it's okay to let it go. Remembering that it's possible to revisit this problem or this situation tomorrow, if it's still important. So just continuing this reflection. Moving through the moments of your day until you come all the way back here to the present moment where you are right now. And then beginning to re-arrive here.

So just taking a few more moments to really land back here in the present moment, in your body, in this time and in this place. And now as you're here, just notice what it feels like to feel that momentum of the day, to let it exist as a memory. Knowing that we can't change anything about how the day unfolded. That's happened. It's gone.

But we can meet this moment with grounded-ness, with equanimity, with curiosity and with presence. So see if you can really let yourself relax here. Just relaxing into simply being here and letting everything else go. Just grounding into your body, and feeling now where the body makes contact with the surface beneath you. Feeling the breath gently moving in your body.

And remembering that this moment right now is the beginning of the rest of your evening and also the rest of your life. So it's okay to let go for this evening of everything else. It's okay to unwind and then you can start fresh tomorrow. So we'll take one more deep breath together before we close. In through the nose.

And out through the mouth. And if you're ready to do so, you can reorient yourself back into the space around you. Inviting your eyes to open. So well done. And so as you continue to unwind before sleep tonight, just take this time to really be grounded, to be present and to be at ease in your mind and body.

Enjoy the rest of your evening and take care.

Meditation

4.4

Duration

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