For an introduction to mindfulness meditation that you can practice right now, try the practices below. Recorded by UCLA MARC's Director of Mindfulness Education, Diana Winston.
Total Awareness: Pay attention to your mind. Are there any mental images or mental talk? Let them go. Pay now attention to your body. Are you noticing tension somewhere? Relax the body and take a deep breath. Pay attention to what you're feeling. Is it positive, negative or neutral? Relax. Finally, pay attention to external sights and sounds for a few moments to anchor you to the present moment. Smile and enjoy the rest of your day!
Focus on Rest: Relax your body and with eyes closed pay attention to restful states present in your current experience. Your attention may be attracted to "see rest" (i.e., the absence of external sights, and/or the absence of mental images), "hear rest" (i.e., the absence of noises, and/or the absence of mental talk), or "feel rest" (i.e., the absence of tension in the body, and/or the absence of emotions). Let your awareness absorb these relaxing states.
See, Hear, Feel: Let your attention fly free, without constraints, like a bird in the sky. If you're aware of external sights or mental images say to yourself "See". If you're aware of external sounds or mental talk use the mental label "Hear". If your attention moves towards emotions, physical sensations, or smells say to yourself "Feel". Use these labels for a few minutes, enjoying this gentle practice.
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