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How to Meditate: Meditation 101 for Beginners

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Relax Your Body

In this meditation, we will practice tuning into our bodies, the foundation for our capacity to reduce tension and pain, as well as amplify joy and goodness.

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

Slowly out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. As well as the hands and the belly. As the body starts to settle in, the breath can come back to its natural rhythm.

And just take a few moments to anchor your attention in the present moment, either focusing on the breath or something else in your awareness that feels grounding. Notice the activity in the mind in this moment. Observe it from a grounded place and redirect the attention back here to whatever it is you're focusing on. In this meditation, we're going to do a body scan. Tuning into all of the different sensations in the body, from the head down to the toes.

So start by feeling into the sensations at the top of your head. If there's hair there, noticing where the hair meets the scalp. If there's not hair, feeling the sensations of the air on your skin. And then sliding that awareness down through the face, the forehead, the eyebrows, the eyes, cheeks, nose, mouth, jaw, around to the ears, the neck. Just trying to feel the head region.

Not visualizing, not thinking about it, but feeling the sensations that are present there. As you come down now through the shoulders, into the arms. As though the awareness is just enveloping these parts of the body, attuning you a little bit more to what it's like to be embodied. As we feel the hands now. Sensations on the fingertips.

Then leaping your awareness over to the torso. Perhaps feeling the heart beating in your chest. Movement of the breath as it inflates the belly, chest region, the back. And just tuning into the upper body as a whole. As we slide our awareness down through the pelvis.

Into the thighs. You can even try to drop your awareness a layer beneath the skin. Can you feel into the tissue, the muscle? How deep can the awareness go into your body? Coming down to the knees, calves, shins. And finally at the feet. And now just zoom out and feel the body as a whole.

Notice if you're a little bit more attuned to the sensations that are present. Let's take one more deep breath. In through the nose. Out through the mouth. And when you're ready, you can start to reorient yourself and invite the eyes to open again.

Great job. So this was a brief body scan meditation. Know that if you didn't notice sensations in certain regions of the body, that's okay. And if any part of this was uncomfortable, that's also normal. The process of reconnecting to our bodies acn take practice.

And it's something that we want to go slowly into, especially if we've spent time avoiding our bodies. So great job on your practice today. Take care.

Meditation

4.6

Relax Your Body

In this meditation, we will practice tuning into our bodies, the foundation for our capacity to reduce tension and pain, as well as amplify joy and goodness.

Duration

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

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

Slowly out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. As well as the hands and the belly. As the body starts to settle in, the breath can come back to its natural rhythm.

And just take a few moments to anchor your attention in the present moment, either focusing on the breath or something else in your awareness that feels grounding. Notice the activity in the mind in this moment. Observe it from a grounded place and redirect the attention back here to whatever it is you're focusing on. In this meditation, we're going to do a body scan. Tuning into all of the different sensations in the body, from the head down to the toes.

So start by feeling into the sensations at the top of your head. If there's hair there, noticing where the hair meets the scalp. If there's not hair, feeling the sensations of the air on your skin. And then sliding that awareness down through the face, the forehead, the eyebrows, the eyes, cheeks, nose, mouth, jaw, around to the ears, the neck. Just trying to feel the head region.

Not visualizing, not thinking about it, but feeling the sensations that are present there. As you come down now through the shoulders, into the arms. As though the awareness is just enveloping these parts of the body, attuning you a little bit more to what it's like to be embodied. As we feel the hands now. Sensations on the fingertips.

Then leaping your awareness over to the torso. Perhaps feeling the heart beating in your chest. Movement of the breath as it inflates the belly, chest region, the back. And just tuning into the upper body as a whole. As we slide our awareness down through the pelvis.

Into the thighs. You can even try to drop your awareness a layer beneath the skin. Can you feel into the tissue, the muscle? How deep can the awareness go into your body? Coming down to the knees, calves, shins. And finally at the feet. And now just zoom out and feel the body as a whole.

Notice if you're a little bit more attuned to the sensations that are present. Let's take one more deep breath. In through the nose. Out through the mouth. And when you're ready, you can start to reorient yourself and invite the eyes to open again.

Great job. So this was a brief body scan meditation. Know that if you didn't notice sensations in certain regions of the body, that's okay. And if any part of this was uncomfortable, that's also normal. The process of reconnecting to our bodies acn take practice.

And it's something that we want to go slowly into, especially if we've spent time avoiding our bodies. So great job on your practice today. Take care.

Meditation

4.6

Duration

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