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The Heart of Mindfulness

Cory Muscara



Cory Muscara



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The Heart of Mindfulness

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:


Welcome back to your Daily

Mindfulness and congratulations on

making it all the way to day seven.

So many people start programs

like this and stop shortly after.

It can be tough to integrate

a new habit into your life

and to stick with something.

The fact that you're listening now

means you made it all the way through.

And I just want to say, "Bravo!".

You're really starting to build a

new habit and routine in your life.

That's going to pay a lot

of dividends over time.

We've explored a lot of

different strategies to work

with stress in this series.

But today, I want to share one that I

think encapsulates all of them, that

kind of integrates the whole thing and

really serves as a nice transition into

the deeper work we're doing when we're

talking about mindfulness and meditation.

The strategy is shifting your "What ifs?"

to "What is?"

Your "What ifs?

to "What is?"

I know for me, when I experience stress,

my mind is caught up in the what ifs.

What if this happens?

What if that happens?

What if this doesn't go well?

What if they don't like me?

What if?

And sometimes, the "What if?"-mind

can be useful, helps us prepare

for things and make decisions.

But a lot of times, it's just

extra neurotic mental chatter,

disconnecting us from what's actually

going on in our lives right now.

So my encouragement to you, when you find

yourself caught up in the "what if?"-mind,

is to take that w"hat if?", and drop it

into "what is", what is here right now?

And you can do it in this moment.

What is here?

Is maybe what you can see, me on

the screen, the space around you.

Might notice a roof over

your head if you're indoors.

Notice what you can feel when your body.

Sensations, emotions.

Notice what's going on in your minds.

And even any sounds that you can perceive

around you, in addition to my voice.

When we start dropping into

"what is", we connect to the

fundamentals that create this moment.

And usually what we see is that, this

moment is a little less of a catastrophe

than our minds are making it out to be.

Not always.

Sometimes, the story our minds are

telling us about this moment to

accurately represent what is going on.

But a lot of times, our mind is

very good at compounding our stress,

doubling, tripling, quadrupling it.

And when we drop into what is actually

here right now, it just simplifies things.

So as a way to punctuate these

seven days together, I hope that

can be one of your key takeaways.

Now, when you do find yourself caught

up in the stress, the noise, the

mental chatter, you can drop back into

what actually is here in this moment.

This is at the heart of presence.

And this is at the heart of mindfulness,

which is the big thing that we're

teaching here at Mindfulness.com.

It's a big journey.

It's a lifelong journey and it's something

that we're chipping away at each day.

And we got to scratch the surface

with the seven day series.

I do hope that you'll continue on this

journey because it's rich, it's full,

and it's completely transformed my life.

And I believe it can do the same for you.

It's been a privilege to be here with you.

It's not over yet because we will

have our meditation together.

But I just want to say thank you.

And thank you for your practice.

It's not just for you, but for

your community, your family and

our world at large, I'll talk to

you soon and as always, take care.

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