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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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Release the Day

In this meditation, we'll tune into the momentum of the day that may still be lingering in our mind and body, and practice letting it go.

Let's settle in so we can wind down from the day. You can find a comfortable posture which could be sitting or lying down. And if it feels okay to do so, you can invite your eyes to close. We'll start by taking a deep breath together. In through the nose.

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

I'm sure there was plenty of doing going on today. But right now, there's nothing you need to do. There's nothing you need to fix. No problems you need to solve. You've allocated this time for yourself.

See if you can give yourself the permission to really just be here. The breath can be an anchor point for your awareness. As the mind wanders off, caught up in the agitation of the day or anticipating the agitation of tomorrow, you can invite it back. This very simple practice of noticing the mind, noticing what it's doing, inviting it back to the present moment. As you start to attune yourself to the present, you may notice that you still feel some lingering momentum from the day.

We're doing a lot throughout the day. A lot of things we need to think about, different emotions were experiencing, different things we need to do and complete, and that can stir up a lot of energy in the body that continues to linger with us even when we're not doing those things anymore. So see if you can feel any part of the day or just the momentum of the day still in your mind and your body. From me, it's often this feeling of rushing into the next moment. Even though I'm still and don't need to get anywhere, it's like, my body is so used to going to the next thing.

And so the first thing we can do with this is just relax into it. Even if the body doesn't want to be relaxed or the mind doesn't want to be relaxed, we can create a relaxed awareness around this experience. A simple way to do that is to first relax as much of the body as you can. And then become aware of the momentum in your body, the agitation that might still be there. You can even say, "I see you tension.

I see you agitation. It's okay. We're here now. You don't have to get anywhere. You don't need to fix anything.

We're safe. And it's okay for us to let go." As we continue to help release some of this extra tension, we'll take some deep breaths which can help to move this energy in the body. So let's start by breathing deeply through the nose. And then out through the mouth. Good.

Let's do that again. And this time on the exhale, just let it be a total release. So it might sound like this. Almost get some auditory sound going there. So we'll try this out.

In through the nose. And release. Let's do a few more and I'll give you some space and silence to do this at your own pace. Breathing in as deep as you can, and then just letting it out. With each exhale, a big release.

You can even let out a sigh if you'd like. Sometimes that releasing of sound can help release some of that energy stuck in the body, or at least just get it moving around. So try that out for a bit. As some of this tension starts to move throughout the body, you may notice that the hands get a little tingly or the feet, or it's almost like you need to shake something out. So if you'd like to do that, you can.

You just take your hands, shake them. The feet or the legs. Maybe just wiggling the thighs a bit. Adding a little bit of movement. It's not all about stillness.

Stillness is helpful in the meditation, but movement can also help release energy. So just shaking the body a little bit, even subtle movements. And then taking one more deep breath. And slowly this time on the exhale. Good.

Let's settle in now for the next minute, just feeling the body breathing. Having let go of some of the energy and momentum of the day, we're giving ourselves permission to drop in, to be here, to release so that we can start fresh tomorrow. As thoughts drift back to the day or into tomorrow, just guide the mind back. Just this breath. Just this moment.

Let's take one more deep breath together before we close. In through the nose. Out through the mouth. And if you feel ready, you can reorient yourself back into the space. Eventually allowing the eyes to open again.

Great job. As you continue to unwind before sleep, see if you can take this time to be grounded, to be present and to be at ease in your mind and your body. Enjoy the rest of your evening and take care.

Meditation

4.6

Release the Day

In this meditation, we'll tune into the momentum of the day that may still be lingering in our mind and body, and practice letting it go.

Duration

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

Let's settle in so we can wind down from the day. You can find a comfortable posture which could be sitting or lying down. And if it feels okay to do so, you can invite your eyes to close. We'll start by taking a deep breath together. In through the nose.

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

I'm sure there was plenty of doing going on today. But right now, there's nothing you need to do. There's nothing you need to fix. No problems you need to solve. You've allocated this time for yourself.

See if you can give yourself the permission to really just be here. The breath can be an anchor point for your awareness. As the mind wanders off, caught up in the agitation of the day or anticipating the agitation of tomorrow, you can invite it back. This very simple practice of noticing the mind, noticing what it's doing, inviting it back to the present moment. As you start to attune yourself to the present, you may notice that you still feel some lingering momentum from the day.

We're doing a lot throughout the day. A lot of things we need to think about, different emotions were experiencing, different things we need to do and complete, and that can stir up a lot of energy in the body that continues to linger with us even when we're not doing those things anymore. So see if you can feel any part of the day or just the momentum of the day still in your mind and your body. From me, it's often this feeling of rushing into the next moment. Even though I'm still and don't need to get anywhere, it's like, my body is so used to going to the next thing.

And so the first thing we can do with this is just relax into it. Even if the body doesn't want to be relaxed or the mind doesn't want to be relaxed, we can create a relaxed awareness around this experience. A simple way to do that is to first relax as much of the body as you can. And then become aware of the momentum in your body, the agitation that might still be there. You can even say, "I see you tension.

I see you agitation. It's okay. We're here now. You don't have to get anywhere. You don't need to fix anything.

We're safe. And it's okay for us to let go." As we continue to help release some of this extra tension, we'll take some deep breaths which can help to move this energy in the body. So let's start by breathing deeply through the nose. And then out through the mouth. Good.

Let's do that again. And this time on the exhale, just let it be a total release. So it might sound like this. Almost get some auditory sound going there. So we'll try this out.

In through the nose. And release. Let's do a few more and I'll give you some space and silence to do this at your own pace. Breathing in as deep as you can, and then just letting it out. With each exhale, a big release.

You can even let out a sigh if you'd like. Sometimes that releasing of sound can help release some of that energy stuck in the body, or at least just get it moving around. So try that out for a bit. As some of this tension starts to move throughout the body, you may notice that the hands get a little tingly or the feet, or it's almost like you need to shake something out. So if you'd like to do that, you can.

You just take your hands, shake them. The feet or the legs. Maybe just wiggling the thighs a bit. Adding a little bit of movement. It's not all about stillness.

Stillness is helpful in the meditation, but movement can also help release energy. So just shaking the body a little bit, even subtle movements. And then taking one more deep breath. And slowly this time on the exhale. Good.

Let's settle in now for the next minute, just feeling the body breathing. Having let go of some of the energy and momentum of the day, we're giving ourselves permission to drop in, to be here, to release so that we can start fresh tomorrow. As thoughts drift back to the day or into tomorrow, just guide the mind back. Just this breath. Just this moment.

Let's take one more deep breath together before we close. In through the nose. Out through the mouth. And if you feel ready, you can reorient yourself back into the space. Eventually allowing the eyes to open again.

Great job. As you continue to unwind before sleep, see if you can take this time to be grounded, to be present and to be at ease in your mind and your body. Enjoy the rest of your evening and take care.

Meditation

4.6

Duration

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