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How to Meditate: Meditation 101 for Beginners

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Take 5: A Simple Mindfulness Exercise

In this meditation, we'll practice cultivating mindfulness by paying attention to various sensory experiences.

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

And slowly out through the mouth. Inviting the jaw to relax. The shoulders can be at ease. And let the belly and the hand soften as well. In this moment, there's no place else you need to be, nothing else you need to do, and no problems you need to fix.

See if you can give yourself the permission to just be here. Letting the breath settle into its natural rhythm. And we'll spend a few moments collecting our attention at the breath, using it as an anchor point for our minds. When the thoughts pull our attention away, we smile at the thoughts, say hello thoughts. Thank you thoughts.

Goodbye thoughts. And right back to the breath, moment after moment. In this meditation, we're just going to bring our awareness to different aspects of our experience. Cultivating a mindful presence that we can take with us into our day. We'll start by bringing our awareness to sound.

Just noticing anything that you can hear right now. Sound doesn't need to be perceived as a distraction. It's just another sensory experience. If anything, we get to experience the gift of what it's like to hear. And moving to sensations.

Noticing what you feel in your body. Maybe obvious sensations, like if there were any pains or more subtle sensations, like a feeling of ease and peace. And now turning your attention to your thoughts. Just becoming aware of what the mind is thinking about. Not redirecting the attention, just observing, watching the thoughts like clouds passing through the sky.

And then we'll open our awareness even broader so that we're resting in what's called open monitoring. Just observing and watching whatever arises in our experience. It could be a thought, emotion, sensation, sound. Just observe it all coming and going as if you were sitting back just watching your experience. So let's take one more deep breath together.

In through the nose. Slowly out through the mouth. And when you're ready, you can invite your eyes to open again. Great job. As you go about your day, practice bringing this mindful awareness to all different aspects of your experience.

It will not only help you be more calm, but also more present for your life. Thank you for your practice. And until we talk again, take care.

Meditation

4.7

Take 5: A Simple Mindfulness Exercise

In this meditation, we'll practice cultivating mindfulness by paying attention to various sensory experiences.

Duration

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

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

And slowly out through the mouth. Inviting the jaw to relax. The shoulders can be at ease. And let the belly and the hand soften as well. In this moment, there's no place else you need to be, nothing else you need to do, and no problems you need to fix.

See if you can give yourself the permission to just be here. Letting the breath settle into its natural rhythm. And we'll spend a few moments collecting our attention at the breath, using it as an anchor point for our minds. When the thoughts pull our attention away, we smile at the thoughts, say hello thoughts. Thank you thoughts.

Goodbye thoughts. And right back to the breath, moment after moment. In this meditation, we're just going to bring our awareness to different aspects of our experience. Cultivating a mindful presence that we can take with us into our day. We'll start by bringing our awareness to sound.

Just noticing anything that you can hear right now. Sound doesn't need to be perceived as a distraction. It's just another sensory experience. If anything, we get to experience the gift of what it's like to hear. And moving to sensations.

Noticing what you feel in your body. Maybe obvious sensations, like if there were any pains or more subtle sensations, like a feeling of ease and peace. And now turning your attention to your thoughts. Just becoming aware of what the mind is thinking about. Not redirecting the attention, just observing, watching the thoughts like clouds passing through the sky.

And then we'll open our awareness even broader so that we're resting in what's called open monitoring. Just observing and watching whatever arises in our experience. It could be a thought, emotion, sensation, sound. Just observe it all coming and going as if you were sitting back just watching your experience. So let's take one more deep breath together.

In through the nose. Slowly out through the mouth. And when you're ready, you can invite your eyes to open again. Great job. As you go about your day, practice bringing this mindful awareness to all different aspects of your experience.

It will not only help you be more calm, but also more present for your life. Thank you for your practice. And until we talk again, take care.

Meditation

4.7

Duration

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