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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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Hey there.
Welcome back to Day Six of
our Seven Day Sleep Challenge.
Congratulations for making it this far.
In today's session, we're going to explore
how to help calm and settle the mind.
We've been doing this through a variety
of different practices from deep
breathing, to gratitude, to positive
visualization, and to relaxing the body.
But one simple way we can ground
our mind is to give it something
to focus on and this we can think
of as The bicep curl for the brain.
Every time the mind wanders into something
else, we practice bringing it back.
In the same way that the weight of
a dumbbell pulls the arm down, we
practice pulling it back up and we
then strengthen that muscle in the
same way we're strengthening our
muscle of presence through this
particular meditation practice.
And the research does show that this
practice of meditation, of refocusing
our attention, does over time dampen
the activity in the amygdala, which
is responsible for our fight or flight
reactivity, AKA our stress response.
However, we can also look at it
more practically in the moment.
One definition we have for stress is when
our perceived demands are greater than our
perceived resources to meet those demands.
The key word there though is what?
Perceived.
Because often what we perceive
to be demanding is very different
than what is actually demanding.
So often our perceived demands are
everything that is to come, all
the things we have to do the rest
of the day and tomorrow, things
that haven't gotten done yet.
And we bring all of that into this moment.
And of course we feel overwhelmed.
Have you had that experience
before going to bed?
The mind is already thinking about
everything it needs to do tomorrow.
All the emails you need to take care
of ,all the people you need to take
care of, the calls you need to make,
the things that need to get done.
Of course, you're feeling stressed and
of course you're not able to sleep.
The power of simple mindfulness practice
of returning back to this moment over
and over is that we reduce our demands
to quite simply, what is here now.
What is here now.
And often what we see, is this
moment is a lot less stressful than
the mind is making it out to be.
This is what we'll explore
in today's meditation.
So let's settle in.
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