Meditation For Beginners

If you are new to meditation, this is a great way to start. We will guide you through meditation techniques that are simple and perfect for beginners.

Transcript

Meditation for Beginners If you are new to meditation or just starting,

This is a great session for you.

We will use a breath-based technique to help begin to develop self-awareness and focus.

Let's begin.

Close your eyes and get into a comfortable position,

Either in a chair or on the floor.

The goal of finding a comfortable position for meditation is to minimize movement when starting out,

A chair is best.

Close your eyes when you're ready.

Bring your attention to the weight of your body on the seat.

Sit with your back as straight as possible and take a deep breath.

As you breathe in,

Deeply relax your shoulders,

Stomach muscles,

Muscles in your face,

Your jaw,

Arms and legs.

In every meditation session,

You will find that you can stay more focused by developing an intention.

An intention is not setting a goal or expectation to which you measure success or failure.

Rather,

An intention is a driving purpose,

A descriptive lens through which you can apply your experience through.

Today,

I will provide an intention for you to adopt as your own.

The intention in this session is to openly learn.

As you breathe in,

Allow for that intention to seep in,

To openly learn.

Focus on this as you breathe in deeply and breathe out deeply.

The next step in meditation is to develop a steady focus on your breath.

Bring your attention to your breath's pathway.

A great focal point is the space right underneath your nostrils,

Above your upper lip.

Notice the breath enter your nose gently as you inhale and gently brush against this space.

Now,

Notice the air's pathway.

Start by focusing with your breath entering your nostrils and notice it travel up the air's pathway.

And notice it travel up through your nasal passageway,

Filling your lungs,

Expanding your belly as you use your diaphragm.

And as you exhale,

Notice your belly deflate,

Your lungs contract,

And the breath depart your nasal passageway as you complete your exhale.

Repeat this process of observation.

Now,

It is quite normal.

In fact,

It is inevitable that as you focus on your breath,

Thoughts will enter your mind.

View this as an opportunity to refocus and become stronger through three very easy steps.

Notice,

Shift,

Rewire.

The first step,

Notice,

Involves simply noticing that your mind has wandered or attached to a thought.

Shift involves gently redirecting your focus to your breath,

Ideally the small targeted space right under your nostrils,

Above your upper lip.

The last step,

Rewire,

Involves savoring this shift.

You have just exercised your brain and are slowly working to increase your ability to refocus simply by rerouting the habit of mind wandering.

Take a moment in rewire stage to appreciate this shift.

Notice,

Shift,

Rewire.

And remember,

As you observe your breath,

Do not judge or analyze what you're doing.

Be deeply curious,

Deeply present.

As you inhale,

You might notice your breath feels cool.

And as you exhale,

Maybe it'll feel a little warmer.

Or you might notice it's deep or your breath is shallow.

Whatever your breath is doing naturally,

Simply let it be.

As we come to a conclusion,

We will end each meditation practice with gratitude.

When doing this practice,

Simply focus on two words,

Thank you,

As you breathe in and out.

First,

Direct gratitude inward for having carved out this time to physically rewire your brain's pathways towards a healthier,

Happier you.

Next,

Still with thank you in mind,

Take a moment to appreciate this practice.

However simple it might be,

The breath is extremely powerful.

Use it as a tool to strengthen your focus and your presence.

Ultimately,

Both of these skills will allow you to be more productive and thoughtful in life and work.

When you're ready,

Bring your attention back to your breath.

Slowly begin to take deeper,

More intentional breaths to reawaken some muscles that may have relaxed in this meditation.

Revisit your intention,

Whether it be what you chose or the one we offered to openly learn.

Take a moment now to really feel the intention throughout your body as you breathe in deeply and exhale deeply.

Bring that intention beyond the session into the rest of your day and week.

You can slowly start to bring a little bit of movement into your fingers and toes.

And slowly as you open your eyes,

Bringing the intention of openly learning into the room that you're sitting,

Into the rest of your day.

Welcome to meditation.

Thank you.

Reviews

A good companion to the Start Here Life XT meditation step.

One of the best meditations for beginners I have found. Simple but very effective.
My go to!

Perfect to learn and started day with this. I will repeat this every Morning now for a while.

A good intro for those new to the practice!

Brilliant place to start for beginners. I now know the basics and the importance and power of breathing. Thank you.

Great for beginners or those who wish to reremember some basics.

Very thorough.❤️

Wonderful introduction to meditating

Good one for someone new or relativity new to meditation. I picked up something I had not heard before. No bell at the end in case that is a must for anyone. Thanks.

Very helpful to begin with. It made me realize I need a dose of mediation daily.

Very helpful in beginning my mindfulness practice.

Very well guided!

Great insights and a good refresher on the basics. Thank you!

Wonderfull for beginners, thank you for the orientations!

Really enjoyed this nice to remind yourself 👍

I found this a very helpful guide for me, the novice. Excellent breathing techniquea.

Great introduction. Thanks for sharing.

Great but I was wondering can u meditate to music I feel so calm when I listen to music