How to Meditate in 7 Days | Meditation for Beginners | Sample Day One | Calm

How to Meditate in 7 Days | Meditation for Beginners | Sample Day One | Calm



Interested in meditation but don’t know where to start? Let Calm’s new 7-Day series, Meditation for Beginners with Tamara Levitt help you. Sample Day One for free today, then continue the program only on Calm http://cal.mn/meditationYT

For our first session,
we're going to keep it really simple, and we're just going to do a three minute
breathing meditation. So just start by finding
a comfortable position. It can be on a chair with your feet
flat on the floor or on a cushion anywhere that feels comfortable and supportive. Lengthen your spine so that your back is nice and tall, but make sure you feel relaxed Rest your hands gently on your lap. And if it's comfortable, close your eyes Otherwise,
let them fall downward a few feet ahead in a soft gaze and just draw your attention inward so that you're right here, right now, And if there's any tightness in the body allow it to soften If there's any busyness in your mind, allow it to soften Relax the forehead, the eyes, and jaw But any tension in the neck and shoulders melt away Now, gently turn your attention to your breath. Just noticing wherever you feel the breath most strongly in your body. Tune into its sensation as it flows in and flows out You can even mentally note the words in on the inhale and out on the exhale. So for the next few moments,
all of the breath as it flows in and out And if you get distracted, that's OK. It happens to all of us. And it's actually part of the practice. Each time you notice you're distracted, just come back to the breath. Come back to the present. Just continue following the breath. In and out. Like waves in the sea. In and out in and out And now, gently relax your attention. So great job on completing
what may have been your first meditation. And you might be wondering, is that it? Is that what meditation
is supposed to feel like? Well, the answer is yes. No matter what those 3 minutes felt like. And every time you sit down,
your experience will feel different. So just know
whatever you experienced is OK. The goal here is to merely make an effort
to pay attention. And that's the point of mindfulness. We're learning to pay attention
in a non-judgmental way. To whatever
is going on from moment to moment. You see, there are so many things
we don't notice in our lives simply because we haven't trained our mind
to pay attention. So mindfulness helps us a wake up. It wakes us up to our emotions
so we can better regulate them. It wakes us up to old patterns and helps us create healthy new ones. And it gives us the skills of self-care
and resilience in times of challenge. As Elizabeth Lesser said, one does not practice meditation
to become a great meditator. We meditate to wake up and live, to become skilled at the art of living. And as we come to the end of our session, gently wiggle your fingers and toes and open your eyes Congratulations on completing day one. Know you did amazing. And our next session will explore
what to do when your busy mind can't stop racing. Something I think all of us can relate to. Until then, be good to yourself
and I'll see you tomorrow.

#Meditate #Days #Meditation #Beginners #Sample #Day #Calm

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