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How to Meditate: Meditation 101 for Beginners

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Shifting Gears

In this meditation, we'll practice giving ourselves permission to embrace our desires and energy in each moment, rather than constantly trying to regulate our internal compass.

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

And out through the mouth. Inviting the jaw to relax. Let the shoulders be at ease. As well as the hands and the belly. In this moment there's no place else you need to be.

See if you can give yourself the permission to actually be here. We all have different gears of our car, this human car. Sometimes it needs to be in fifth gear, sometimes third, sometimes first and sometimes parked. So right now we have the opportunity to be in a much lower gear. As you rest here, see if you can feel some of the momentum of the previous gear that you were in still moving through you.

Are you just coming out of third, fourth or fifth gear? And what's that like? Is there still a buzzing or that feeling where you've stepped off of the airport conveyor belt and you're sort of wobbling? So you could just take a deep breath through that. Slowly adjusting into the gear that we have right now. Or maybe you were in an even lower gear. Maybe you were sleeping, you were parked. And doing the meditation practice almost feels like ramping up and you feel the lingering fatigue in the body.

So just noticed that. In that case, it might be a giving yourself permission to actually be more awake, more energized. If you want to place your attention on your breath, you may. To further settle us into the gear of this moment. As thoughts pull you away, as they take us into the future and the past, it's always a gentle smile at those thoughts.

They're just doing what they think their job is. We remind them that we're here right now. And redirect the attention, deepening our presence to this breath, this moment. We'll take one more deep breath together, in through the nose. And out through the mouth.

When you're ready, you can open your eyes. And well done. As you go about your day today, see if you can give yourself the permission to be in whichever gear you need to be in. That is a massive practice in itself. So thank you for your practice.

And until we talk again, take care.

Meditation

4.5

Shifting Gears

In this meditation, we'll practice giving ourselves permission to embrace our desires and energy in each moment, rather than constantly trying to regulate our internal compass.

Duration

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

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

And out through the mouth. Inviting the jaw to relax. Let the shoulders be at ease. As well as the hands and the belly. In this moment there's no place else you need to be.

See if you can give yourself the permission to actually be here. We all have different gears of our car, this human car. Sometimes it needs to be in fifth gear, sometimes third, sometimes first and sometimes parked. So right now we have the opportunity to be in a much lower gear. As you rest here, see if you can feel some of the momentum of the previous gear that you were in still moving through you.

Are you just coming out of third, fourth or fifth gear? And what's that like? Is there still a buzzing or that feeling where you've stepped off of the airport conveyor belt and you're sort of wobbling? So you could just take a deep breath through that. Slowly adjusting into the gear that we have right now. Or maybe you were in an even lower gear. Maybe you were sleeping, you were parked. And doing the meditation practice almost feels like ramping up and you feel the lingering fatigue in the body.

So just noticed that. In that case, it might be a giving yourself permission to actually be more awake, more energized. If you want to place your attention on your breath, you may. To further settle us into the gear of this moment. As thoughts pull you away, as they take us into the future and the past, it's always a gentle smile at those thoughts.

They're just doing what they think their job is. We remind them that we're here right now. And redirect the attention, deepening our presence to this breath, this moment. We'll take one more deep breath together, in through the nose. And out through the mouth.

When you're ready, you can open your eyes. And well done. As you go about your day today, see if you can give yourself the permission to be in whichever gear you need to be in. That is a massive practice in itself. So thank you for your practice.

And until we talk again, take care.

Meditation

4.5

Duration

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