Browse
Top articles
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
00:00
00:00
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Hi, and welcome to your Daily Mindfulness. Today, we're going to learn a practical four step process to face challenges in our lives. So the four steps, here's a quick summary of them. And then I'm just going to walk you through them more thoroughly. So the four steps are an acronym, F - A - C - E.
F stands for focus on what's in your control. A, acknowledge your thoughts and feelings. C, come back to your center in awareness. And E, engage in actions guided by your values. Okay.
So F is for focus on what you can control. So in times of challenge, loss or crisis, a certain amount of fear and stress is inevitable. They are a completely natural response to the more difficult times in our lives. However, we can often cause ourselves a lot of excess suffering by continuously worrying or ruminating about all kinds of things that are really not in our control. And while that might be a fairly normal thing to do for the mind, it simply isn't helpful.
So for example, you cannot control what other people are doing. You cannot control how governments are responding toworld events. You cannot control the future of the world or how something like the coronavirus pandemic will evolve. In fact, the more you focus on the things you cannot control, the more overwhelmed, disempowered and frantic you're likely to feel. So the most powerful thing you can do when you're facing any great challenge is to focus on what you can control and accept that for now, the rest simply is as it is.
And what we can control is our behavior. So you want to think about what you can do to make a positive difference, right? So A is for acknowledge your thoughts and feelings. So remember in difficult times what we don't want to do, we don't want to pretend that we're not feeling difficult emotions. We don't want to try and escape them or struggle with them. So just acknowledge your feelings and give yourself compassion for what you're going through.
You know, struggling with difficult emotions only prolongs them and makes them bigger. So you want to let go of the inner struggle and surround your thoughts and emotions with a compassionate and accepting awareness. C, come back to your center. So remember to find your center in mindful awareness. If you feel caught up, stressed or overwhelmed, just continuously bring in the focus back to the present moment.
Easy way to do this? Take a few deep, slow breaths. And E, engage in actions guided by your values. One of the most empowering things you can ever do in difficult times is take wise action, action guided by your values. Now your values might be things like kindness, courage, patience, love, playfulness, determination. Whatever your values are, connect with them, let them guide your actions.
Perhaps considering, what's one small step I can take? How can I look after myself and others right now? What can I do to change things or make them better? Research shows that focusing on what you can control and taking action shifts you from a state of helplessness to one of hopefulness and empowerment. In a time where you might've otherwise felt paralyzed, depressed, or overwhelmed, taking action restores your calm, clarity of mind and helps you find inner strength. I sincerely hope that this is helpful for you in tricky times. And as always, thank you for your practice and your presence here. And let's settle in for today's meditation.
How to FACE Challenges
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Duration
Your default time is based on your progress and is changed automatically as you practice.
Hi, and welcome to your Daily Mindfulness. Today, we're going to learn a practical four step process to face challenges in our lives. So the four steps, here's a quick summary of them. And then I'm just going to walk you through them more thoroughly. So the four steps are an acronym, F - A - C - E.
F stands for focus on what's in your control. A, acknowledge your thoughts and feelings. C, come back to your center in awareness. And E, engage in actions guided by your values. Okay.
So F is for focus on what you can control. So in times of challenge, loss or crisis, a certain amount of fear and stress is inevitable. They are a completely natural response to the more difficult times in our lives. However, we can often cause ourselves a lot of excess suffering by continuously worrying or ruminating about all kinds of things that are really not in our control. And while that might be a fairly normal thing to do for the mind, it simply isn't helpful.
So for example, you cannot control what other people are doing. You cannot control how governments are responding toworld events. You cannot control the future of the world or how something like the coronavirus pandemic will evolve. In fact, the more you focus on the things you cannot control, the more overwhelmed, disempowered and frantic you're likely to feel. So the most powerful thing you can do when you're facing any great challenge is to focus on what you can control and accept that for now, the rest simply is as it is.
And what we can control is our behavior. So you want to think about what you can do to make a positive difference, right? So A is for acknowledge your thoughts and feelings. So remember in difficult times what we don't want to do, we don't want to pretend that we're not feeling difficult emotions. We don't want to try and escape them or struggle with them. So just acknowledge your feelings and give yourself compassion for what you're going through.
You know, struggling with difficult emotions only prolongs them and makes them bigger. So you want to let go of the inner struggle and surround your thoughts and emotions with a compassionate and accepting awareness. C, come back to your center. So remember to find your center in mindful awareness. If you feel caught up, stressed or overwhelmed, just continuously bring in the focus back to the present moment.
Easy way to do this? Take a few deep, slow breaths. And E, engage in actions guided by your values. One of the most empowering things you can ever do in difficult times is take wise action, action guided by your values. Now your values might be things like kindness, courage, patience, love, playfulness, determination. Whatever your values are, connect with them, let them guide your actions.
Perhaps considering, what's one small step I can take? How can I look after myself and others right now? What can I do to change things or make them better? Research shows that focusing on what you can control and taking action shifts you from a state of helplessness to one of hopefulness and empowerment. In a time where you might've otherwise felt paralyzed, depressed, or overwhelmed, taking action restores your calm, clarity of mind and helps you find inner strength. I sincerely hope that this is helpful for you in tricky times. And as always, thank you for your practice and your presence here. And let's settle in for today's meditation.
Duration
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
Congratulations on taking the first step towards a more mindful life! As a token of our appreciation, we want to offer you an exclusive opportunity to upgrade to Mindfulness Plus+ for a price you won't find anywhere else.
Mindfulness Plus+ is our premium membership that includes everything you need to learn mindfulness and keep practicing throughout all stages of life.
Take this exclusive offer to further your mindfulness skills and experience deeper levels of well-being.
Annual membership
$0
Just a small sample of the life-changing 5-star reviews we get on a daily basis.
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
Thank you for joining us
Dive into the full library and enjoy all it has to offer!
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.
Sign up or login to your mindfulness account to proceed.
Sign up or login to your mindfulness account to proceed.
Mindfulness
One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.