How to Meditate: 🧘 Day 3 - Bringing Ourselves Back | Meditation for Beginners

In today's meditation we'll learn how to meditate and bring ourselves back to our practice if we start getting distracted. We will explore how being present can help us live more mindfully: quiet down the constant stream of thoughts and distractions so that you can tune into the present and feel the power of now.

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Episode Transcript

(00:02):
Welcome to Day three of Soothing POD'sMeditation Beginner series. In this session,
we'll explore how being present can helpus live more mindfully regardless of what's happening
in our lives. You see,our minds are made to think it's their
job and a good thing too.Our thinking brains help us find solutions to

(00:27):
sticky situations and come up with newways of doing things. Yet, as
our minds do their job, wemight not realize how wrapped up we can
become in the stories of what hasalready happened, or the ones that build
worry about what's yet to come.Throughout good chunks of our days, our

(00:50):
minds are often running on autopilot.We go through the motions of brushing our
teeth, writing an email, eatingour lunch, walking the dog without truly
being present. Mindfulness helps us quietdown the constant stream of thoughts and distractions

(01:11):
so that we can tune into howwe actually feel right now. As we
start to pay more attention to eachtask, we become more present in our
lives. We develop awareness, appreciation, and the possibility of peace. So

(01:34):
let's begin. Go ahead and finda comfortable seat. As you close your
eyes gently lengthen your spine and turnyour attention to your breath. Take a
couple of deep, full inhales andexhales. Now soften your breath back to

(02:07):
its natural pattern, and as yourbreathing settles, make room for it just
as it is. Notice as yourbreath enters through your nostrils, passes down
into your lungs and belly. Noticeas your belly and lungs gently contract and

(02:31):
the air passes out through your nostrilsagain. And whenever you catch yourself thinking,

(02:53):
lovingly say to yourself thinking, thinking, and then gently direct your attention
back to your breath, flowing inand flowing out. You may find yourself

(03:27):
lost in past memories, or perhapsyou are thinking about something in the future.
See if you can meet whatever ariseswith softness instead of getting caught up
in your thoughts or their meaning.Label them thinking, thinking, and then

(03:50):
calmly bring your attention back to themoment, focusing on this very breath,
staying as present as you can witheach inhale and each exhale. Now pause

(04:23):
for a moment to acknowledge how youfeel. Remember there is no particular way
to feel. You're just making roomfor whatever your experience is in this moment.
Take a nice deep breath, andwhen you're ready, slowly open your

(04:51):
eyes. You've just completed your thirdmeditation. Say thank yourself for taking the
time to be here today, andwe'll see you again tomorrow