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How to Meditate: Meditation 101 for Beginners

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What is Meditation?

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The Happiness of Presence

In this meditation, we'll train our mind to access the natural happiness that arises when we are deeply present.

So let's start by finding a comfortable posture. This could be sitting, lying down, or even standing up. Once you're settled, I invite you to close your eyes if that feels comfortable. And we'll start by taking one deep breath together. In through the nose.

And slowly out through the mouth. Inviting the jaw to relax and soften. The teeth don't need to be clenched. Inviting the shoulders to be at ease. As well as the hands and the belly.

Just let your breath find a natural rhythm. You don't need to breathe deeply or in a way that you perceive to be appropriate for meditation. Whatever feels comfortable and natural for your body. And as you start to rest here in stillness, remind yourself that you've allocated this period of time for you. And because of that, there's no place else you need to be, there's nothing else you need to do, and there are no problems you need to fix.

Instead, see what it's like to give yourself permission to just be here. By settling in in this way,we're already beginning to drop into a deeper kind of presence. You might notice the various thoughts in your mind about the future. Things you should remember to do, the things you did earlier today or yesterday, judgments, ideas about the meditation practice. You can just allow these thoughts to come and go.

And start to direct your attention to one central place, the breath. If it's helpful, you can place a hand on your belly. And feel the movement of the belly as it inflates with an inhale. And deflates with an exhale. This breath is going to serve as our anchor point.

In the same way an anchor stabilizes a boat, the breath can help stabilize our attention. So each time you notice the mind wander off into those thoughts, just gently redirect it right back to the breath. I'll give you a few moments in silence to practice that. Remember each time you notice a thought coming up, you just watch it as if you were to watch a cloud passing through the sky, and gently return the attention back to the breath. And you're focusing on the breath as if it were the most important thing in the world right now.

Full presence, full attention. So continue to try it out. So as we start to wind down this meditation, you can begin to mentally prepare yourself for a transition. Maybe wiggling the fingers, the toes. And when you're ready, you can let your eyes open again.

All right. Thank you for your practice and take care.

Meditation

4.5

The Happiness of Presence

In this meditation, we'll train our mind to access the natural happiness that arises when we are deeply present.

Duration

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

So let's start by finding a comfortable posture. This could be sitting, lying down, or even standing up. Once you're settled, I invite you to close your eyes if that feels comfortable. And we'll start by taking one deep breath together. In through the nose.

And slowly out through the mouth. Inviting the jaw to relax and soften. The teeth don't need to be clenched. Inviting the shoulders to be at ease. As well as the hands and the belly.

Just let your breath find a natural rhythm. You don't need to breathe deeply or in a way that you perceive to be appropriate for meditation. Whatever feels comfortable and natural for your body. And as you start to rest here in stillness, remind yourself that you've allocated this period of time for you. And because of that, there's no place else you need to be, there's nothing else you need to do, and there are no problems you need to fix.

Instead, see what it's like to give yourself permission to just be here. By settling in in this way,we're already beginning to drop into a deeper kind of presence. You might notice the various thoughts in your mind about the future. Things you should remember to do, the things you did earlier today or yesterday, judgments, ideas about the meditation practice. You can just allow these thoughts to come and go.

And start to direct your attention to one central place, the breath. If it's helpful, you can place a hand on your belly. And feel the movement of the belly as it inflates with an inhale. And deflates with an exhale. This breath is going to serve as our anchor point.

In the same way an anchor stabilizes a boat, the breath can help stabilize our attention. So each time you notice the mind wander off into those thoughts, just gently redirect it right back to the breath. I'll give you a few moments in silence to practice that. Remember each time you notice a thought coming up, you just watch it as if you were to watch a cloud passing through the sky, and gently return the attention back to the breath. And you're focusing on the breath as if it were the most important thing in the world right now.

Full presence, full attention. So continue to try it out. So as we start to wind down this meditation, you can begin to mentally prepare yourself for a transition. Maybe wiggling the fingers, the toes. And when you're ready, you can let your eyes open again.

All right. Thank you for your practice and take care.

Meditation

4.5

Duration

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