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How to Meditate: Meditation 101 for Beginners

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You’re Welcome Here, Too

In this meditation, we will make space for the parts of our experience that we might typically shun or resent, allowing us to move toward wholeness and peace.

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

Out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. As well as the hands and the belly. As the body starts to settle in, the breath can come back to its natural rhythm.

And let's just take a few moments to settle our attention in the present moment, collecting your focus at the breath. As the mind wanders off, gently inviting back into this moment. Feeling this breath a little more fully, deeply. In this meditation, we're going to practice using the phrase, your welcome here too, as a way to make space for more dimensions of our experience. And so we're going to zoom out from the breath and just rest in presence and anything that you notice in your experience.

Thoughts moving through the mind, emotions, sounds, something that might feel difficult. As soon as you notice that experience, you can say in your own mind, you're welcome here too. We're letting go of fighting our experience and instead, saying the mind can hold all of it. You are welcome here too. Try this out for a bit.

And once you acknowledge and experience saying, you're welcome here too, doesn't mean that you have to dwell on it or only focus on that. You can zoom back out. Resting in presence. And if something else arises that catches your attention, you just say to that experience, you're welcome here too. And you might say this over and over, receiving and welcoming, whatever arises.

As we come to the end of our meditation, let's take one more deep breath together. In through the nose. Out through the mouth. And when you're ready, you can invite your eyes to open again and reorient yourself back to the space around you. Great job today.

As you go about your day and you notice yourself fighting certain experiences that you're having, see if you can use this phrase, your welcome here too, as a way to meet the moment with presence and openness. Thank you for your practice and take care.

Meditation

4.6

You’re Welcome Here, Too

In this meditation, we will make space for the parts of our experience that we might typically shun or resent, allowing us to move toward wholeness and peace.

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, standing, or lying down. If it feels comfortable to do so, you can close your eyes. And let's take one deep breath together to settle in. In through the nose.

Out through the mouth. Inviting the jaw to soften. Letting the shoulders be at ease. As well as the hands and the belly. As the body starts to settle in, the breath can come back to its natural rhythm.

And let's just take a few moments to settle our attention in the present moment, collecting your focus at the breath. As the mind wanders off, gently inviting back into this moment. Feeling this breath a little more fully, deeply. In this meditation, we're going to practice using the phrase, your welcome here too, as a way to make space for more dimensions of our experience. And so we're going to zoom out from the breath and just rest in presence and anything that you notice in your experience.

Thoughts moving through the mind, emotions, sounds, something that might feel difficult. As soon as you notice that experience, you can say in your own mind, you're welcome here too. We're letting go of fighting our experience and instead, saying the mind can hold all of it. You are welcome here too. Try this out for a bit.

And once you acknowledge and experience saying, you're welcome here too, doesn't mean that you have to dwell on it or only focus on that. You can zoom back out. Resting in presence. And if something else arises that catches your attention, you just say to that experience, you're welcome here too. And you might say this over and over, receiving and welcoming, whatever arises.

As we come to the end of our meditation, let's take one more deep breath together. In through the nose. Out through the mouth. And when you're ready, you can invite your eyes to open again and reorient yourself back to the space around you. Great job today.

As you go about your day and you notice yourself fighting certain experiences that you're having, see if you can use this phrase, your welcome here too, as a way to meet the moment with presence and openness. Thank you for your practice and take care.

Meditation

4.6

Duration

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