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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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Zoom In and Out

In this meditation, we'll train our brain to focus like a camera, zooming in when we want more detail, and zooming out when we want more space and perspective.

Let's start 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 to settle in. Breathing in through the nose.

And slowly out through the mouth. Inviting the jaw to relax as well as any tension in the face, around the eyes, the cheeks, the forehead, the lips. Inviting the shoulders to be at ease. And the hands and the belly. Giving the body full permission to just let go, as the breath settles back into its natural rhythm.

And we'll take a few moments to collect our attention on our breathing. As the mind wanders, we just gently bring it back to this breath, in this moment. In this meditation, we're going to practice the skill of zooming into our experience and zooming out of our experience. Very often, we get sucked into the actual content of our thoughts, our emotions, our pain, without an ability to step back and see the bigger picture. We're going to practice that zooming in and zooming out capacity here.

So start by bringing your attention very narrowly to the breath, as if you were focusing on the spot just around the belly button. On each inhale, you might notice the sensations there. And make your attention very precise, as if you were looking at it through the lens of a microscope. Just what are the sensations? All of your attention goes right there. Really narrow.

Just this one location in the body. Like you were shooting at a laser pointer with your attention right at that spot. And now reverse and expand the awareness. So instead of just focusing at the belly button, expand to include all the sensations in your body. Resting in a very broad, vast kind of awareness.

You might feel the outline of your body. You might also sense the space around your body. Being more attuned to sounds around you, smells, other sensory experience. You may even notice your body posture opens up a bit. Okay, let's get narrow again.

So focusing at the belly, really narrow. And expand open. Narrow again at the belly, like a laser pointer. And expand open. The last couple of moments here to just rest in this open, aware, relaxed presence.

We'll take one more deep breath together. Breathing in through the nose. And out through the mouth. And when you're ready, you can open your eyes. Great job.

As you go about your day today, see if you can practice using both of these skills. The ability to tune into one thing, really focused and the ability to step back, to zoom out and see the bigger picture. As always, thank you for your practice. And until we speak again, take care.

Meditation

4.6

Zoom In and Out

In this meditation, we'll train our brain to focus like a camera, zooming in when we want more detail, and zooming out when we want more space and perspective.

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, lying down or standing. If it's comfortable to do so, you can close your eyes. And we'll take a deep breath together to settle in. Breathing in through the nose.

And slowly out through the mouth. Inviting the jaw to relax as well as any tension in the face, around the eyes, the cheeks, the forehead, the lips. Inviting the shoulders to be at ease. And the hands and the belly. Giving the body full permission to just let go, as the breath settles back into its natural rhythm.

And we'll take a few moments to collect our attention on our breathing. As the mind wanders, we just gently bring it back to this breath, in this moment. In this meditation, we're going to practice the skill of zooming into our experience and zooming out of our experience. Very often, we get sucked into the actual content of our thoughts, our emotions, our pain, without an ability to step back and see the bigger picture. We're going to practice that zooming in and zooming out capacity here.

So start by bringing your attention very narrowly to the breath, as if you were focusing on the spot just around the belly button. On each inhale, you might notice the sensations there. And make your attention very precise, as if you were looking at it through the lens of a microscope. Just what are the sensations? All of your attention goes right there. Really narrow.

Just this one location in the body. Like you were shooting at a laser pointer with your attention right at that spot. And now reverse and expand the awareness. So instead of just focusing at the belly button, expand to include all the sensations in your body. Resting in a very broad, vast kind of awareness.

You might feel the outline of your body. You might also sense the space around your body. Being more attuned to sounds around you, smells, other sensory experience. You may even notice your body posture opens up a bit. Okay, let's get narrow again.

So focusing at the belly, really narrow. And expand open. Narrow again at the belly, like a laser pointer. And expand open. The last couple of moments here to just rest in this open, aware, relaxed presence.

We'll take one more deep breath together. Breathing in through the nose. And out through the mouth. And when you're ready, you can open your eyes. Great job.

As you go about your day today, see if you can practice using both of these skills. The ability to tune into one thing, really focused and the ability to step back, to zoom out and see the bigger picture. As always, thank you for your practice. And until we speak again, take care.

Meditation

4.6

Duration

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