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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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Unhooking from Thoughts

Learn how our thoughts can create stress and anxiety and how to unhook from those thoughts and return to a calm center.

So finding your way into as comfortable a position as possible for this meditation. And then allowing your eyes to gently close. And as a way of arriving and settling here a little more fully, just taking three deep, slow, full breaths now. So breathing in. Breathing out.

And then taking two more breaths in the same way. And with each exhale, can you get a sense of really relaxing here into the present moment a little more fully? Arriving right here and letting everything else go for a while. And after the next exhale, just letting go of any control of the breath. And bringing to mind a picture of yourself sitting on the banks of a stream. And you're sitting in a grassy, comfortable place, just watching a stream flowing by you.

And there's trees all around you and the leaves fall gently from the trees and land in the stream, and then float gently by you one by one. So when you notice a thought arise in your mind, picture it landing on a leaf on this stream and then watching it gently float by. Just trying that practice. So there's no need to control your thoughts in any way or push them away. Just let any thoughts come and go freely and just witnessing the thoughts with a curiosity and acceptance.

You know, the mind is a thought generating machine, so we're learning to observe these mental events that it produces and just watching them arise and float by. And you might find yourself thinking I don't have any thoughts. Well, that's a thought. So picture it as a leaf and watching it float by on, like a leaf on a stream. And every now and then you might find you're no longer watching from the banks of the river, but actually you've become caught up in the current of thinking.

No problem. As soon as you notice that, just note the thought that pulled you in and then coming back to sit on the banks of the river and beginning again to observe thoughts, like leaves on a stream. And as this practice now draws to a close, just taking a deep breath in. And as you breathe out, gently wiggling fingers and toes. And take a moment to notice how you feel after taking some time out for meditation.

And when you're ready, you can open the eyes. So don't worry if you found yourself a little caught up in the stream. In time, with a little more practice, you'll naturally cultivate more presence and inner calm and stay grounded on the banks of awareness.

Meditation

4.5

Unhooking from Thoughts

Learn how our thoughts can create stress and anxiety and how to unhook from those thoughts and return to a calm center.

Duration

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

So finding your way into as comfortable a position as possible for this meditation. And then allowing your eyes to gently close. And as a way of arriving and settling here a little more fully, just taking three deep, slow, full breaths now. So breathing in. Breathing out.

And then taking two more breaths in the same way. And with each exhale, can you get a sense of really relaxing here into the present moment a little more fully? Arriving right here and letting everything else go for a while. And after the next exhale, just letting go of any control of the breath. And bringing to mind a picture of yourself sitting on the banks of a stream. And you're sitting in a grassy, comfortable place, just watching a stream flowing by you.

And there's trees all around you and the leaves fall gently from the trees and land in the stream, and then float gently by you one by one. So when you notice a thought arise in your mind, picture it landing on a leaf on this stream and then watching it gently float by. Just trying that practice. So there's no need to control your thoughts in any way or push them away. Just let any thoughts come and go freely and just witnessing the thoughts with a curiosity and acceptance.

You know, the mind is a thought generating machine, so we're learning to observe these mental events that it produces and just watching them arise and float by. And you might find yourself thinking I don't have any thoughts. Well, that's a thought. So picture it as a leaf and watching it float by on, like a leaf on a stream. And every now and then you might find you're no longer watching from the banks of the river, but actually you've become caught up in the current of thinking.

No problem. As soon as you notice that, just note the thought that pulled you in and then coming back to sit on the banks of the river and beginning again to observe thoughts, like leaves on a stream. And as this practice now draws to a close, just taking a deep breath in. And as you breathe out, gently wiggling fingers and toes. And take a moment to notice how you feel after taking some time out for meditation.

And when you're ready, you can open the eyes. So don't worry if you found yourself a little caught up in the stream. In time, with a little more practice, you'll naturally cultivate more presence and inner calm and stay grounded on the banks of awareness.

Meditation

4.5

Duration

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