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How to Meditate: Meditation 101 for Beginners

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The Moment Before Release

In this meditation, we'll practice letting go as a way to cultivate more ease, lightness, and happiness.

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

And out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. As well as the hands and the belly. You can even do a quick mental sweep of your body, noticing any tension that might be there breathing into it, and then relaxing it on an exhale.

As the body starts to relax, the breath can settle into its natural rhythm. We'll take a few moments to anchor our attention in the present moment by tuning into the breath. You can place one hand on your belly if it's helpful. And all we're doing is practicing bringing our full presence to the sensations of breathing. As the mind wanders, we gently bring it back to this breath, in this moment.

Don't worry about doing it right. As long as you're bringing presence and awareness to the experience, you're practicing meditation. One thing we do want to try to do is catch our mind as quickly as possible when it wanders off into thoughts, ideas, and judgment. As soon as we notice that, just a gentle returning back to the breath, not forceful. Not beating ourselves up for it.

Just, Oh, there goes the mind, and now we bring it back. As much ease in knowing that the mind has wandered as there is in being with the breath. And the theme of this meditation has to do with surrender. Very often in life, our egos want to control things. We work very hard to manufacture our moments to be exactly as we want them to be as a form of cultivating safety, perceived safety.

But the reality is we don't have as much control as we think. And there's a lot of ease that can come from just surrendering to the flow of this moment. So see what it's like to bring that quality of awareness and to being with the breath. Completely letting go of having to be perfect. Perhaps even letting go of the idea that your meditating.

And instead, what if just awareness was meditating, it was just happening. And you surrendered to this vast awareness that just knows what is happening. Don't worry about trying to do anything. Just sit back and let the breath come to you. Completely surrendering to the process.

Before we close, let's take one more deep breath together. In through the nose. And out through the mouth. When you're ready, you can invite your eyes to open again. Great job.

As you go about your day, see what it's like to bring this quality of surrender into your moments. It doesn't mean you don't try to get things done, but there's a spaciousness around what you're doing. And there's a sense of the doing coming out of just being. I'll let you explore what that means for you. As always, thank you for your practice.

And until we talk again, take care.

Meditation

4.6

The Moment Before Release

In this meditation, we'll practice letting go as a way to cultivate more ease, lightness, and happiness.

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. If it feels okay to do so, you can close your eyes. And we'll take one deep breath together to settle in. Breathing in through the nose.

And out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. As well as the hands and the belly. You can even do a quick mental sweep of your body, noticing any tension that might be there breathing into it, and then relaxing it on an exhale.

As the body starts to relax, the breath can settle into its natural rhythm. We'll take a few moments to anchor our attention in the present moment by tuning into the breath. You can place one hand on your belly if it's helpful. And all we're doing is practicing bringing our full presence to the sensations of breathing. As the mind wanders, we gently bring it back to this breath, in this moment.

Don't worry about doing it right. As long as you're bringing presence and awareness to the experience, you're practicing meditation. One thing we do want to try to do is catch our mind as quickly as possible when it wanders off into thoughts, ideas, and judgment. As soon as we notice that, just a gentle returning back to the breath, not forceful. Not beating ourselves up for it.

Just, Oh, there goes the mind, and now we bring it back. As much ease in knowing that the mind has wandered as there is in being with the breath. And the theme of this meditation has to do with surrender. Very often in life, our egos want to control things. We work very hard to manufacture our moments to be exactly as we want them to be as a form of cultivating safety, perceived safety.

But the reality is we don't have as much control as we think. And there's a lot of ease that can come from just surrendering to the flow of this moment. So see what it's like to bring that quality of awareness and to being with the breath. Completely letting go of having to be perfect. Perhaps even letting go of the idea that your meditating.

And instead, what if just awareness was meditating, it was just happening. And you surrendered to this vast awareness that just knows what is happening. Don't worry about trying to do anything. Just sit back and let the breath come to you. Completely surrendering to the process.

Before we close, let's take one more deep breath together. In through the nose. And out through the mouth. When you're ready, you can invite your eyes to open again. Great job.

As you go about your day, see what it's like to bring this quality of surrender into your moments. It doesn't mean you don't try to get things done, but there's a spaciousness around what you're doing. And there's a sense of the doing coming out of just being. I'll let you explore what that means for you. As always, thank you for your practice.

And until we talk again, take care.

Meditation

4.6

Duration

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