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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

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Resting in Being

In this meditation we train in resting in 'being' mode and unwinding stress and tension.

So just settling into your meditation posture now. And when you're ready, just allowing your eyes to gently close. And now just bringing the fullness of your attention to the feeling of the breath moving in your body. And really letting this moment be center stage in your awareness. And seeing if you can get a sense of just letting everything else drop away into the wings so that all that's left is just this moment, and the focus on the breath.

And as you follow the breath and motions, sensations and thoughts may be coming and going just like the weather comes and goes in the sky, no problem. Just whatever's moving through here now, just letting it come and go, letting it be just as it is. So there's no need to try and control anything or push anything away. We're not trying to fix anything or change anything at all here. Just allowing the flow of experience to be just as it is, and resting attention on the feeling of the breath in your body.

For many of us, it can be hard topause from all the urges to fix, solve, and change things around. So you might find your mind is constantly racing forward, doing your to-do list, planning a conversation with someone or thinking about a goal you could attain. Or maybe the mind is thinking about fixing your imperfections, becoming something better or something more. Or maybe your mind's wandering to exciting experience you'd like to have in the future instead of being here and now. We often do so much of this kind of striving, always wanting to get, become, or have something more.

And this urge is often what runs us into the ground. We so rarely just let ourselves and let things be. So give yourself permission to do so now, permission to just rest here in being, with nothing to do, nowhere else to be. Just breathing, resting, and being fully alive to this moment. As this practice now comes towards the end, just notice how your mind and body feel after taking this time out to simply be.

And when you're ready, beginning to move the fingers and toes. And gently blinking open the eyes. And wishing you a great day.

Meditation

4.7

Resting in Being

In this meditation we train in resting in 'being' mode and unwinding stress and tension.

Duration

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

So just settling into your meditation posture now. And when you're ready, just allowing your eyes to gently close. And now just bringing the fullness of your attention to the feeling of the breath moving in your body. And really letting this moment be center stage in your awareness. And seeing if you can get a sense of just letting everything else drop away into the wings so that all that's left is just this moment, and the focus on the breath.

And as you follow the breath and motions, sensations and thoughts may be coming and going just like the weather comes and goes in the sky, no problem. Just whatever's moving through here now, just letting it come and go, letting it be just as it is. So there's no need to try and control anything or push anything away. We're not trying to fix anything or change anything at all here. Just allowing the flow of experience to be just as it is, and resting attention on the feeling of the breath in your body.

For many of us, it can be hard topause from all the urges to fix, solve, and change things around. So you might find your mind is constantly racing forward, doing your to-do list, planning a conversation with someone or thinking about a goal you could attain. Or maybe the mind is thinking about fixing your imperfections, becoming something better or something more. Or maybe your mind's wandering to exciting experience you'd like to have in the future instead of being here and now. We often do so much of this kind of striving, always wanting to get, become, or have something more.

And this urge is often what runs us into the ground. We so rarely just let ourselves and let things be. So give yourself permission to do so now, permission to just rest here in being, with nothing to do, nowhere else to be. Just breathing, resting, and being fully alive to this moment. As this practice now comes towards the end, just notice how your mind and body feel after taking this time out to simply be.

And when you're ready, beginning to move the fingers and toes. And gently blinking open the eyes. And wishing you a great day.

Meditation

4.7

Duration

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