Beginner Meditation
For those of you just starting out.
The following meditations are a collection of basic meditations to get you started. The science shows us that regularity is the key to any practice. These are very compact practices that you can do anytime and anywhere.
Basic Skills Learned:
- Present moment focused attention.
- Accepting what IS with non-judgement.
- Starting over is OK.
- Practicing being kind and curious to our selves and our experiences.
Rhythmic Breathing Meditation – 10 Minutes
Keeping your breath rhythm steady enables your heart beat to become more cohesive. This increases blood flow to your brain and lets you think more clearly.
Muscle Tension Relaxation Meditation – 10 Minutes
Many times we go around our day with stress and this plays out in our bodies. Scanning our body for tension and then consciously releasing this tension helps us physically relax and thus release some stress.
Loving Kindness Meditation – 10 Minutes
This is a traditional meditation that allows us to open ourselves up and send good wishes to ourselves first and then to others.
Gratitude Meditation – 10 Minutes
Being Grateful is a great way to look at your life in a positive manner. The science tells us that being grateful is the best way to shift from pessimism to optimism.
Everyone has many things to be grateful for.
Noting Meditation – 10 Minutes
Noting is an exercise where by we observe what is happening in the present moment and “note” or label what we are noticing.
Open And Allowing Meditation – 10 Minutes
Open and allowing is a stance that we practice in a meditation exercise that teaches us to accept what is happening and letting it be.
Thoughts/Images Meditation – 10 Minutes
Thoughts, images and inner dialogue constantly occur in our minds. We cannot prevent them from popping up but we can practice viewing them just as they are.
Breath Meditation – 10 Minutes
This is a traditional meditation that teaches us present moment focus. We learn to focus on our breath and when our mind wanders off we gently guide it back to our breath.
Breath Meditation – 5 Minutes
This is a traditional meditation that teaches us present moment focus. We learn to focus on our breath and when our mind wanders off we gently guide it back to our breath.
Emotions Meditation – 10 Minutes
This emotions meditation teaches us present moment focus and awareness of our emotions.