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How to Meditate: Meditation 101 for Beginners

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Putting Out the Welcome Mat

In this meditation we focus on how to deal with difficult thoughts and feelings, both in meditation and in life.

So now just really settling into your meditation posture. And when you're ready, allowing your eyes to gently close. And as a way of settling in and arriving here a little more fully, just inviting you now to take three deep, slow, full breaths. So breathing in, feeling the body expand a little on the inhale. And breathing out, and feeling all the muscles of the lungs and chest gently contracting and relaxing.

And taking two more breaths in the same way. And with each exhale, can you get a sense of really allowing your body to settle into gravity and your mind to settle into this moment a little more? Just letting everything else go now. And at the end of this next exhale, letting go of any control of the breathing. Just letting the breath settle into its own natural rhythm and pace. But continuing to be attentive to the feeling of the breath moving in your body.

And as we settle into this meditation a little more, just noticing whether there's any unpleasant aspect of your present moment experience that you might be pushing away, trying to block out, or kind of hardening against. And there might be sensations in the body, for instance, that might be painful or irritating. There might be unwanted sounds or emotions. And what's here for you. So when we resist the unpleasant, it's a little bit like going to battle with our present moment.

Can you begin to soften or drop the struggle against what is, and instead include it all in a warm, open and kindly awareness? Just letting it be. So as you continue to follow the breath, just having that sense of befriending, what is, and meeting this moment with the fullness of who you are. Really waging peace with the present moment experience. And if no, particularly unpleasant thing calls for your attention, really just settling into following the breath. And now can you get a sense of broadening out your awareness to take in the totality of your present moment and seeing if you can meet it all with warmth, with kindliness so the pleasant and the unpleasant? Just resting back in your experience and allowing the unpleasant parts of your experience to arise and pass away without resistance.

Allowing the pleasant aspects of experience to arise and pass away without clinging or chasing more. Just having a sense of putting the welcome mat out for whatever arises moment by moment. And now as we bring this meditation to a close, just take a moment to notice how you feel after taking this time to cultivate kindness and warmth towards your experience. When you're ready, just beginning to move the fingers and toes a little. And gently blinking open the eyes.

And so perhaps now just making an intention to take this attitude of befriending what is into the rest of your day.

Meditation

4.6

Putting Out the Welcome Mat

In this meditation we focus on how to deal with difficult thoughts and feelings, both in meditation and in life.

Duration

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

So now just really settling into your meditation posture. And when you're ready, allowing your eyes to gently close. And as a way of settling in and arriving here a little more fully, just inviting you now to take three deep, slow, full breaths. So breathing in, feeling the body expand a little on the inhale. And breathing out, and feeling all the muscles of the lungs and chest gently contracting and relaxing.

And taking two more breaths in the same way. And with each exhale, can you get a sense of really allowing your body to settle into gravity and your mind to settle into this moment a little more? Just letting everything else go now. And at the end of this next exhale, letting go of any control of the breathing. Just letting the breath settle into its own natural rhythm and pace. But continuing to be attentive to the feeling of the breath moving in your body.

And as we settle into this meditation a little more, just noticing whether there's any unpleasant aspect of your present moment experience that you might be pushing away, trying to block out, or kind of hardening against. And there might be sensations in the body, for instance, that might be painful or irritating. There might be unwanted sounds or emotions. And what's here for you. So when we resist the unpleasant, it's a little bit like going to battle with our present moment.

Can you begin to soften or drop the struggle against what is, and instead include it all in a warm, open and kindly awareness? Just letting it be. So as you continue to follow the breath, just having that sense of befriending, what is, and meeting this moment with the fullness of who you are. Really waging peace with the present moment experience. And if no, particularly unpleasant thing calls for your attention, really just settling into following the breath. And now can you get a sense of broadening out your awareness to take in the totality of your present moment and seeing if you can meet it all with warmth, with kindliness so the pleasant and the unpleasant? Just resting back in your experience and allowing the unpleasant parts of your experience to arise and pass away without resistance.

Allowing the pleasant aspects of experience to arise and pass away without clinging or chasing more. Just having a sense of putting the welcome mat out for whatever arises moment by moment. And now as we bring this meditation to a close, just take a moment to notice how you feel after taking this time to cultivate kindness and warmth towards your experience. When you're ready, just beginning to move the fingers and toes a little. And gently blinking open the eyes.

And so perhaps now just making an intention to take this attitude of befriending what is into the rest of your day.

Meditation

4.6

Duration

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