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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Hey!
Welcome back to your Daily Mindfulness.
How did it go yesterday?
We're slowly building out a tool kit for
ways to be in relationship to our stress.
In the first two days, we spent
some time creating more space
around the experience of stress.
And also the thoughts that can arise
dropping into being an observer of
the experience rather than being
so sucked into the experience.
But we can take a more direct
relationship to our stress, meaning
how we direct our attention in
relationship to it, which could then
impact the experience of stress itself.
So what I mean by this is, when it comes
to the thoughts and the emotions and all
the sensational experiences of stress,
we could watch that happen, we could give
it space, we can observe it, but we can
also direct our attention away from it.
And that's what we're
going to talk about today.
Developing a calm quality of focus so
that the mind is not so sucked into
the actual content of the stress.
So as you sit here, I'm going to
invite you to bring your attention
to the fact that you're breathing.
If it's helpful, you could
place one hand on your belly.
When we're in a stressed out state,
the mind can get totally swept away
by thoughts, ideas, and judgments,
and all our perceived demands
that we need to take care of.
So, if you imagine that as a flashlight
with dispersion, what we're doing is
making that more of a laser pointer
and directing it right to the belly.
As the mind wanders off, and then
gets caught up in those thoughts.
Instead of indulging in them, we're just
redirecting the attention right back to
this moment, right back to this breath.
So just see if you can be aware
of three full breaths with full
focus, full presence and attention.
We'll try it out together.
If you want to close your
eyes, you're welcome to.
Great job!
We're going to expand that awareness
so that instead of focusing on
the breath, what we're doing is
focusing on the moment itself.
You can bring your focus
to me, to what you hear.
But each time you find the mind
caught up in thoughts, ideas, things
you might be stressed about, just
practice settling, settling the
attention right back into this moment.
Now, each time we do this, the
mind wanders off, we bring it back.
It's kind of like a
bicep curl for the brain.
And what we do see is that bringing the
attention back in that way, wandering
off, bringing it back, is strengthening
the part of your brain that is able
to be present and not so consumed
with the neurotic, stressful thoughts.
So it's a practice.
And when you find your mind wandering,
see if you can view it as a bicep curl.
Each time you're bringing it
back, even though it might feel
like a bit of a strain at first,
is strengthening that muscle.
We're going to do more of
this in the meditation.
So you'll get some more practice, but see
if you can also bring it into your day.
As always thank you for your practice.
I'll talk to you soon.
Take care.
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