I became interested in mindfulness a while back when I trained as a therapist. Your voice and words really worked in this guided exercise to help my focus. MORE please!!
We listen to this as one of our mindfulness exercises before going to bed at night and it really does a great job of relaxing us both. We really love your mindful exercise!
That was great. I usually sit in my chair at work for my meditation, but I found I wanted to lay on the floor with my feet propped up this time. The audio was soft and smooth and the guidance was very helpful.
it's amazing i've been using this video for over 2 weeks and i can now hear how loud and distracting my mind is the rest of the day! I would like a longer session if there is one? I'm getting "addicted" to the peace and quite i get in my head when i do the meditation I don't want it to stop!
Your voice is soothing, Jeremy, and this exercise has improved the quality of my life immensely. I cannot wait to share this with my son once he grows up. Thank you.
This is great ; engaging me when not in the frame of mind / mood to sit and focus. Relaxing and going within just so to be able to do the body-check. 20 min.is just right for such challenging day's.
Wonderful meditation and a lovely soothing voice to be guided by. I found it very difficult to stay awake as I felt my body beginning to relax for the first time in months.
Hello Jeremy! I really like this 20 minute exercise. I'm trying to release stress and stop over-thinking and tremors a bit, and guided mindfulness exercise helps me a lot. Thanks!
So calming. It is nice to hear. Unlike the others this one wont get you bored. This really helped me get some things straightened inside my mind . Very useful to raise your awareness of self.Thanks !!! Proven Way To heal depression anxiety and live a happy Life
just did this for the first time and even though admittedly my thoughts did wander off a couple of times during it, it was very relaxing and a great way to calm me down from my daily stressors. I reckon as I keep doing this and get better so my thoughts don't drift off it will be even more beneficial. So thank you for posting this!
emmahhil Thank you for your comments and yes do keep practising, it does become easier, but also know that some days the mind is all over the place and others calmer, but either way, every time you sit down to practise, you are developing the ability to be more mindful and introduce more calmness and clarity into everyday life. Best of luck with your continued practise
Wow. This was deep. I felt relaxed before, but this was by far the deepest time. Now I know how a cushion feels. I relaxed the tongue in a way the jaw opened; never felt this before. This technique of IN=awareness / OUT=relax is really powerful. At the end I remained there and tried to relax specific mouth muscles. And I could even notice for the first time that when I take in breath by the nose the lips are slightly pulled in, and in out breath slightly pushed out. I was so relaxed that for a momment I was affraid my inner organs would relax too much. I could sense the natural breathing at the end. I was just an observer, I didn't take part on it. It's like I watched myself sleeping consciously. That was new.
Answer to Claire Diesendorf Question. Claire, thank you for your question, regarding finding a suitable mindfulness teacher. I as a rule do not recommend any one person or approach, including myself, as I believe that as you start your search for a good teacher, then this is an important chance to engage with and trust your own instincts and discernment. Because the most successful way to engage with mindfulness, is unique to each individual. However when you find the right person to work with, mindfulness becomes a very easy process to learn and easy is a key word here. So when reading about or talking to a potential teacher, pay attention to how comfortable you feel about that person, if what they say, or do, resonates then follow that feeling, because on this journey you may well change and evolve through different teaching approaches, methodologies and information and as you do this, I advise to engage fully with what feels easy, embrace what peaks your interest and trust that by doing so you will be getting the most out of what mindfulness can offer you. Unfortunately I was unable to reply to your comment directly , I think because of settings or you may need to follow this channel, so I hope this message reaches you.
Jeremy Woodall Cheers for the Video clip! Sorry for chiming in, I would appreciate your thoughts. Have you considered - Marnaavid Unexplainable Intervention (probably on Google)? It is a great exclusive guide for learning how to hack your flow state without the normal expense. Ive heard some unbelievable things about it and my work colleague at last got amazing results with it.
Trust Thank you for commenting and when you use on a regular basis, you will slowly be developing habits that should effortlessly keep you more focused in the moment and relaxed, during every day life
Thank you for this, Jeremy. As a newbie to meditation, this guided meditation has helped me so much. Looking forward to checking out your other videos.
I have often recommended this type of practice to help with sleep, so many thanks for taking the time to comment, I know it helps those new to these types of exercises
Thank you for taking the time to comment and for giving this exercise a go. There are much shorter exercises on this channel and others, so I would really urge you to try these, but also to say that with these types of practices, each time you sit and follow, you will have a different experience. Even for experienced meditators' some days will feel more distracted than others, but if you persist then mindfulness practices such as these will lead you to a place where you will feel less like running away and more like wanting to prolong your time in practice. I wish you all the best in your own journey of discovery, there are so many free resources on RUclips and elsewhere on the internet, that I am sure you will be able to find what you are looking for. Thank you again for taking the time to comment.
Very beautiful. I also enjoy mindfulness. 🙏🙏 For my mindfulness meditating I've appreciated watching lots of #sriavinashdotv myself at the moment. I find Sri Avinash's talks really comforting. 💙
Thank you for taking the time to comment and I am very happy to hear that this video has worked for you. The very best of luck with your continued practise
This was great, thank you. Really got rid of my anxiety. If you could possibly do a shorter one that people can do every day that'd be great. Thank you!
Sarah W Thank you for commenting Sarah and drifting off during such exercises is very common, especially when you first start, but if you keep practising you will over time be able to remain alert, but at the same time deeply relaxed, which will permeate out into your daily life and create unconscious habits that increase your sense of well-being. Patience and persistence
Thanks for posting I quite enjoyed it. The instructions are little compressed in places which made it slightly difficult for me to keep up somewhere at the beginning. But I liked that it was thorough and systematic. Cheers
SelfLoveU Thank you for your comment and great to see the support that you are giving to people through your site, so very best of luck with the growth of that...
Great meditation. I'd like to share this with my parents support group for parents with disabled children. Do you ha e meditations for young children around 6-12 years old?
Hi Jeremy, I enjoyed Your meditation, thank You. I relaxed very quickly. (Maybe for a beginner its a little bit too fast spoken?). Bye, bye and thanks from Germany.
Thank you for this video, the best I have found so far. Do you have the possibility of adding a progressive muscle relaxation mindfulness video as well?
Thank you for your comment and the second half of this exercise does go through 'passive progressive' muscle relaxation, which can be adjusted by the listener, who can introduce tensing of each muscle group as they are mentioned and then releasing and relaxing, which is more aligned with the technique of 'progressive muscle relaxation' you mention. Thank you though for your request for more exercises, I am becoming acutely aware that it has been a long time since I posted any new ones and I am slowly compiling a list of requests from subscribers to the channel, a list that now has your request against it as well. Thank you again for taking the time to comment and I hope that your practises are going well for you.
I would like to say thank you. I had a very relaxing experience. I am quite new to meditation, so I am wondering if it is unusual that I find myself almost forgetting to inhale, which causes a slight internal startle, and completely throws off my breathing for a breath or two. Is there such a thing as being Too Relaxed? 😊
Thank you for taking time to comment and your question. In fact it is not too much relaxation, but the release of tension in the body that you are experiencing, as you continue to practice and develop your awareness of your breathing, you will notice different types of breathing patterns, and as your body continues to relax at ever deeper levels, you will experience your breath getting softer and easier. So please keep going with the exercises, breath through those internal startles and know that it is all developing your mindfulness practise
LukeStarX24 Mindfulness can be done as many times as you like as long as you have the time to do it but you won't really need to be a mindfulness technique will help you feel a lot better even after a few sessions. You can practice mindfulness even while walking
Sorry, I have one more question. I watch a lot of videos about overcoming fears and different emotions like envy, shyness etc. In one video the girl that was talking said that visualising these problematic situations and the emotions around them, facing the actual problem visualising it is an effective way. But how should we exactly do it. Lets say im very envious about a person or i love someone so much that i cant forget it. I should be visualising it, sobbing, crying to get it out of my system or something else? Because she was saying that if we run away from that thing which is bothering us by not thinking about it is not a problem solving tactic, cause it will come back to us at a different moment later in life. I will be very glad to have your advice.
Hi Georgi. I would advise firstly, that if you can find someone that is qualified and you feel comfortable around them, then if viable, engage with them to support you through this, most good practitioners out there will at least have a free conversation with you, which should be enough to establish if what they say and how they work resonates with you. Having said that, the practise of mindfulness is a personal practise and a powerful tool of self discovery and can be useful for supporting all types of positive changes in self. So to help you with this situation, an aspect of mindfulness that would help, is the practise of directing and holding your attention on your physical and emotional experience and doing this without judgement as if simply observing. Therefore try the following. Once you have visualised something from your past, this is a mental replay, like watching a mental video of your memory, from which you will experience a physical and emotional reaction. So once you have brought this thought to mind, or it jumps into your awareness, stop any judgement about this mental video and move your attention away, by firstly focusing on your breathing for a few seconds, without trying to change it, just observing its depth, rhythm, speed and how easily it flows. Then switch your attention to the emotional reaction. To focus attention on emotions is not easy, but a useful technique to get you there, is to do the following. Ask yourself with an internal question. 'Where is the centre of this emotion?' (Chest, throat, solar plexus, stomach are the usual areas), 'How large is this emotion?' (tennis ball, basketball etc), 'What shape is this emotion?' (Round, square etc), 'Is this emotion flat or a 3D object?', 'If it was a colour, what colour would it be?', 'What temperature is it?'.... then finally 'How is the emotion changing?'.. then observe without judgement. To start with, spend no more than a second or two on seeking answers to each question, before observing what is changing in the emotion; until you get distracted, which is your cue to return your attention to the breath briefly, before then repeating the questions. The challenge with this exercise, especially if it has initially brought up a strong reaction, is that the mind will keep interrupting the process as you attend to the physical and emotion aspects of your experience, it might question, what is the point of this? or ask, why is this how it is? or any number of distractions that keep you from directing attention to the reality of the moment. So to start with, I would give yourself to goal of doing this only a few minutes at a time, especially if the emotional response brings up tears and emotional pain, but then keep extending the final part of observing how the emotion is changing without judgement. With practise you will be able to observe all stages of an emotion without judgement, without mental noise, at which point you will begin to understand the impact of simply focusing attention on your breath or the subtle sensations of emotions and pain being released. The very best of luck with this and thank you for contributing to the channel.
Thank you for the detailed answer, it is nice having a response that shows interest in the problem from the other side. Not many vloggers talking about emotional intelligence and stuff are willing to do that, so thank you very much. What is the thing with writing about ,lets say, the same problem. A lot of people say writing it down and going through the negative emotion is helping a lot and you will be feeling less comfortable the next time. In that case you are not changing your focus on anything else, you are just letting it all out.
callum mcphee Thank you for your feedback and my advice to those starting this type of practise is to try and do at least 3-4 practises a week, then slowly build up to a daily routine of practise, so you are able to do one or two sittings a day. It is important to know though, that if you miss a couple of days, or even a week or longer, then this is not an issue. Simply do a personal reset, commit again to time for practise, based on whatever current circumstances are and start again. Because as you develop in mindfulness and experience the benefits of its practise, it will become easier and easier to sit. A patient and persistent approach is key here. The longer term goal is to be able to practise without the guidance, but for the first couple of months, or even longer, sometimes much, much longer, using the same audio practice repeatedly is in fact a good thing; and trust your instincts with this, there are plenty of recorded guidance exercises out there so pick one that you find stimulating and interesting, then stick with it for a while, even if on certain days it annoys the hell of you, my advice is to return to it and sit through at least 4 more practises before seeking an alternative recording. Because when you pay attention to the same audio exercise over a prolonged period, you will understand that each time you practise your experience will be different; noticing these differences is an important part of developing your mindfulness skills
Thank you, Jeremy. That's incredibly helpful. I got to a point where I could have been meditating without any guidance and then lost my way, didn't meditate for two months, now I'm back to finding my way again, although I'm confident I know what path I need to take to get there again. Do you have any other audio I could use for different meditation? I've been using a CD I was given by a Buddhist that focuses on mindfulness with others, focusing on yourself, a friend, a stranger, and somebody you have some sort of problem with. The problem is, the CD is 40 minutes long, and I just don't have time to commit to that daily, whereas if I had a 20 minute one I'd be able to do that easily. Thanks again, Jeremy, your help is very much appreciated. Callum
Hi Jeremy, Do I listen to your recording while doing this mindfulness exercise? Or I don't have to listen as long as I can remember what you say in your recording? Thank you.
Hi Eric, thank you for your question. The best way to progress with this exercise is to listen through and try and follow the guidance given as much as you can, the more you commit to the exercise the more you will get from it. Then with enough practice behind you, you will then be able to repeat the whole, or parts of the exercise through self guidance, with little or no effort and without trying to memorise. A good way to start self guidance practise, is to set yourself smaller time frames of a few minutes practise, or even just a minute to get the ball rolling. Then once you do feel comfortable to try a longer exercise without guidance, it is again useful to give yourself a time target. Finally, it is important to know that whether you are being guided or self guiding, there will be days that it feels easier than others, so keep persisting and however you feel a practise has gone, you are always learning and always progressing. I wish the best of luck with this and thank you for taking the time to contact me and for following this channel
download - free video downloader. www.freemake.com/free_video_downloader/ copy the link to this video in it and it will download this video on your pc in any format
Thank you Jeremy for this guided meditation. I've done it once and It feels soothing and relaxing. I have a slight notice: Since I was listening to it on earphones, I could not listen to the surroundings and my own breathing that you suggest. Do you think that this exact exercise can be/should be done within my own head(mind)?
Hi Emil and I apologise for the long delay in response, but yes this and these types of exercises should be helping you to move towards doing these practises without guidance, for which my advice is to take the parts of the guided meditations that you enjoy the most and start with these, which in this case might be focusing on the sound of your own breath. The very best of luck with your practise and thank you for taking the time to comment
hey there. The long term aim is to develop awareness of any sensations in that body part, however Initially when you focus on the body part you will either be able to easily feel that area, or find it easier to visualise that area, or for some people it is initially easier just give themselves a verbal instruction to focus on that area. All these techniques are correct. Therefore do initially, what is easiest for you and then over time you will be able to gauge if that area of the body is tense or relaxed, just by bringing your attention to it. So if an image is an easy way to draw attention to that area of the body, keep doing that and trust that over time, your experience of bringing your awareness to an area of your own body will change. Thank you for your question and keep practising.
Hi Claire, Are you in Sydney? If so, there is a group doing mindfulness meditation on Mondays night near central station in the citywww.meetup.com/GET-YOUR-SHIT-TOGETHER-with-Mindfulness-Meditation/ . I like to go there because is practicing meditation in a group which helps me in keeping regularity in practicing meditation.
+Miguel Montes, good suggestion but I live in Queanbeyan. I sometimes attend meet up groups in Canberra City but there isn't a mindfulness meet up that I know of down here..
I would be extremely happy for you to download and use any of my videos and if you have any questions about how to combine them with the work you are already doing, then feel free to contact me through jeremy@dtcw.co.uk. The best of luck with that
Dear Scott, thank you for your comments and although I have in the pipeline plans to write a short story for children based on mindfulness practice, I have nothing at the moment that is directly created for a younger audience. Might I suggest though that you look at my shorter exercises, as these help to create foundations for longer periods of practice. Also please do share this exercise and if you would like to discuss how best to integrate it, then feel free to contact me jeremy@dtcw.co.uk
Dear Scott, I came across this link which may be of some help to your search for guidance regarding mindfulness for children. www.anseo.net/mindfulness-matters-the-zone-for-kids/
cuckoo Spider Absolutely, especially when you first start, sitting comfortably is important, try though to maintain a straight back and your head in a point of balance. Good luck with that and keep practising.
Jeremy thanks for the video. Does this help with anxiety? I normally sit on a bench but I tend to fall asleep even worse if I lay down. Is there any way to prevent this?
Jordan Alexo Hi Jordan and thank you for your question; and firstly; yes this type of mindfulness practise will help with anxiety. Now because anxiety is in response to stress, it follows that over time it is very tiring to the body. Therefore often when someone starts doing these types of exercises, especially if they have been coping with anxiety for an extended period, they can find themselves falling asleep; often simply because they need rest, but also, more significantly, because these exercises are releasing the symptoms of anxiety in a new way and so we can find ourselves either drifting away from the exercise, or becoming very agitated with the exercise. My advice therefore as you work through this phase, is to simply keep practising, as it will over time become easier and easier to stay alert through the entire practise; but also know that even experienced practitioners will have good days and frustrating days. Another way to help stay alert during these exercises is to try a meditative seated pose, with a straight back and head in a point of balance. Once seated, imagine that there is an invisible cord running up your spine and up through the very top of your head, gently pulling you upright and then maintain this position throughout the practice. Note though, that if you are not used to sitting crossed legged on the floor, it can take some time for the body to build strength in this position, so you can either sit on a cushion to make it easier, or sit on your bench, but maintain the upper body posture described. The very best of luck with your practise and remember that you are learning each time you sit in practise, even if you do drift off; and that each practise will be different, so a patient and a persistent approach to practise is a good receipt for success . The very best of luck with developing your practise and thank you again for your question as I know this is something that affects a lot of people. Finally, if you are interested in a more thorough introduction to mindfulness, my on line course is currently offering a spring discount, so only $20 for a course including a 21 day guided programme. For more information follow this link. www.udemy.com/mindfulness-in-21-days-a-fully-guided-programme/?couponCode=Spring2015 Kind regards Jeremy
For this exercise the word focus, is asking you to bring your attention to that body part. With eyes closed some are able to visualise the body area, others actual get a sense of that area and are able to feel sensation, while others simply give themselves an internal instruction to concentrate on the area for a moment. There is however a version of this exercise where you tense each of the body area's you are asked to focus on, then relax them, this certainly helps with focus, but you may find that this guided exercise runs too quickly to achieve this. With practise however you will find it much easier to direct attention, so do keep at it. The best of luck with that.
a little bit too wordy for me, it took a long time to get into; and Jeremy it would help, if i can suggest, slowing down your voice. i am going into meditation but your voice is going like a train. Thank you for making the vid.
Hi BillI've just noticed that I missed your comment for some reason, so apologise for such a pause in reply. Thank you anyway for taking the time to comment and I hope you have now found an approach that works better for you.
Hi Finafil, yes it is normal, but ultimately the aim is to remain present throughout the exercise. However if you are new to meditation and especially with this exercise, people often zone out and if you sleep then your body more than likely needed the rest. As you progress though, you will find it easier to stay attentive throughout the entire exercise, although for many this can take weeks or even months of practice. The very best of luck with your own meditation journey and thank you for taking the time to comment.
Thank you for taking the time to comment and... Yes that is a very good method for being in the moment, because shifting your attention from thought to sensation in your body, is moving attention to something that is always happening in the moment. The very best of luck with your practise
beavis yo If you can discipline yourself to do this once a day, ideally when you first wake up or just before you go to sleep, for at least the first 21 days, you will be giving yourself the best chance to embed a habit of practice and you will also have the chance to experience the fluctuation in your own ability to focus on the exercise. 21 days is a long time frame for many so I advise also, to allow yourself up to three cheat days, in other words allow yourself up to three days off when you don't do the exercise, but no more than this. Finally even if you have a day or a few days where you struggle to sit through the whole exercise, do keep with it. Then after the 21 days, sit down and decide how many times a week is feasible for you to enable a longer term practice timetable. The best of luck with that.
+beavis yo I am a beginner and I committed to 5 minutes a day for 30 days. Usually it was more than 5 but 5 seems so doable and gave me the motivation to start it every day. I did different things, drinking tea outside and noticing all the sensations, mindfulness showers, a yoga breathing exercise, swimming, listening to youtube clips and participating in a free online mindfulness summit. Now I am trying half an hour a day (with 1-3 session of practise)
Jeremy, i've tried mindfulness now a week. But now that i am better at it. I got sometimes 15 seconds no.thoughts. and i find it really scary.because i think it wil open my "third eye" . So my question is, is it dangerous if you got 'no thoughts for 2 minutes for example?
klaas huntelaar Thank you for your question and mindfulness practise is not, to my knowledge or experience, dangerous to the health of the practitioner, in fact quiet the opposite; And this is because, what mindfulness training does is simply develop a natural ability that we all possess and utilise. As you practise mindfulness techniques, your degree of sensitivity does increase and so it is normal to become aware of sensations, we may not have been aware of before. However when you then observe these sensations in a mindful way, observation without judgement, in other words without mental commentary, so you will notice that they are in a constant state of change. Patience with your practise and know that mindfulness practise is learning through experience, so when you catch yourself questioning your practise, acknowledge whatever thoughts you may be having and then return to the practise, the more you practise the more you experience and so the more you learn. I hope that helps
Jeremy Woodall oke thankyou, do you know if it causes any "out of body" (experience? i practice mindfulness by focussing 20 minutes on my breath and observing my thoughts going away) thankyou
klaas huntelaar Mindfulness as a practise, connects you more fully with your physical, by observing without judgement your physical, emotional and mental activity. So rather than trying to make thoughts go away, mindfulness is about expanding your awareness to all aspects of self, so an engaged body experience rather than an out of body experience.
+Prasanta Chakrabarti If you are having trouble concentrating through the 20 minute exercise, which by the way is common for a vast majority of people, especially those just starting. Then my advice is to start with the shorter exercises on this channel. Or alternatively you can stick with the 20 minute exercise, but allow yourself to pause and take a break and then return to the exercise if you need to. Take the approach that it is ok for your mind to wander, then when you are ready or simply become aware you are thinking of other things, gently bring your attention back to the audio guidance and continue. As an asthmatic you may well be distracted by your breathing, so again allow your attention to shift away from the guidance, allow yourself to return to a more comfortable place with your breathing and then continue. The key is to be patient with yourself and repetition, over time you will find it easier and easier. Thank you for your question and good luck with you practise
This is a wonderful example of how you can tell that your practise has progressed, so thank you for sharing and I wish you well as you continue with this path
Hopefully you have returned to the exercise a few more times and noticed it becoming easier and easier. I always advise those new tooth's type of exercise to follow as much as they can, but not to expect to be able to follow everything, it does however become easier and so more enjoyable with practice
The best meditation I have come across. I am coming back to it whenever in need. Thank you!
I became interested in mindfulness a while back when I trained as a therapist. Your voice and words really worked in this guided exercise to help my focus. MORE please!!
Thank you for your comment and good luck with developing your interest in mindfulness, its practise really will support the work that you do
We listen to this as one of our mindfulness exercises before going to bed at night and it really does a great job of relaxing us both. We really love your mindful exercise!
Thank you so much for taking the time to comment guys, very much appreciated
That was great. I usually sit in my chair at work for my meditation, but I found I wanted to lay on the floor with my feet propped up this time. The audio was soft and smooth and the guidance was very helpful.
Graham Lau Thank you for your feedback
Your voice is very calming and I felt completely at ease all during and after the meditation. Thanks for doing this!
Hi Nina, thank you for taking the time to comment, much appreciated
it's amazing i've been using this video for over 2 weeks and i can now hear how loud and distracting my mind is the rest of the day! I would like a longer session if there is one? I'm getting "addicted" to the peace and quite i get in my head when i do the meditation I don't want it to stop!
it's a basically a meditation there are 1000's of guided meditations on the net
Thank you for your comments, much appreciated
Zuffenhausen Bill Very true and always good to keep scanning through what is out there to find out what resonates with you
Thanks Jeremy. I like very much the technique of pausing at the top of the breathing and feeling to the heart. Thanks very much!
Thank you for commenting, much appreciated
What a revelation! Thank you so much.
Thank you Alan
Your voice is soothing, Jeremy, and this exercise has improved the quality of my life immensely. I cannot wait to share this with my son once he grows up. Thank you.
Thank you for taking the time to comment
This is great ; engaging me when not in the frame of mind / mood to sit and focus. Relaxing and going within just so to be able to do the body-check. 20 min.is just right for such challenging day's.
Thank you for taking the time to comment and I hope you are having less challenging and more enjoyable days
I am feeling wery fresh and fine thanks all of you good morning
Wonderful meditation and a lovely soothing voice to be guided by. I found it very difficult to stay awake as I felt my body beginning to relax for the first time in months.
Thank you for commenting and I hope you are still meditating
wow i literally fell asleep so fast
Fantastic. One of the best I've heard so far
I love the simple graphics you used. Thank you for a very useful meditation experience.
Thank you for your feedback, much appreciated
Hello Jeremy! I really like this 20 minute exercise. I'm trying to release stress and stop over-thinking and tremors a bit, and guided mindfulness exercise helps me a lot. Thanks!
Thank you Caroline for sharing your experience of this exercise, very much appreciated
So calming. It is nice to hear. Unlike the others this one wont get you bored. This really helped me get some things straightened inside my mind . Very useful to raise your awareness of self.Thanks !!!
Proven Way To heal depression anxiety and live a happy Life
Guidedmeditation100 Thank you for your comments and hope that this and the latest video release are continuing to be useful
WOW amazing soothing voice and soo relaxing. Your voice is exactly what I have been searching for. Thank you so much!
You are so welcome! thank you for listening and best of luck on your meditation journey
just did this for the first time and even though admittedly my thoughts did wander off a couple of times during it, it was very relaxing and a great way to calm me down from my daily stressors. I reckon as I keep doing this and get better so my thoughts don't drift off it will be even more beneficial. So thank you for posting this!
emmahhil Thank you for your comments and yes do keep practising, it does become easier, but also know that some days the mind is all over the place and others calmer, but either way, every time you sit down to practise, you are developing the ability to be more mindful and introduce more calmness and clarity into everyday life. Best of luck with your continued practise
Thank you so much. I really enjoy this exercise. right length of time and lovely voice.
Thank you for taking the time to comment and for your feedback as well, much appreciated
Wow. This was deep. I felt relaxed before, but this was by far the deepest time. Now I know how a cushion feels.
I relaxed the tongue in a way the jaw opened; never felt this before.
This technique of IN=awareness / OUT=relax is really powerful.
At the end I remained there and tried to relax specific mouth muscles. And I could even notice for the first time that when I take in breath by the nose the lips are slightly pulled in, and in out breath slightly pushed out.
I was so relaxed that for a momment I was affraid my inner organs would relax too much.
I could sense the natural breathing at the end. I was just an observer, I didn't take part on it. It's like I watched myself sleeping consciously. That was new.
Thank you for commenting and I hope you are still practising
Answer to Claire Diesendorf Question.
Claire, thank you for your question, regarding finding a suitable mindfulness teacher. I as a rule do not recommend any one person or approach, including myself, as I believe that as you start your search for a good teacher, then this is an important chance to engage with and trust your own instincts and discernment. Because the most successful way to engage with mindfulness, is unique to each individual. However when you find the right person to work with, mindfulness becomes a very easy process to learn and easy is a key word here. So when reading about or talking to a potential teacher, pay attention to how comfortable you feel about that person, if what they say, or do, resonates then follow that feeling, because on this journey you may well change and evolve through different teaching approaches, methodologies and information and as you do this, I advise to engage fully with what feels easy, embrace what peaks your interest and trust that by doing so you will be getting the most out of what mindfulness can offer you. Unfortunately I was unable to reply to your comment directly , I think because of settings or you may need to follow this channel, so I hope this message reaches you.
this is sexy
Jeremy Woodall Cheers for the Video clip! Sorry for chiming in, I would appreciate your thoughts. Have you considered - Marnaavid Unexplainable Intervention (probably on Google)? It is a great exclusive guide for learning how to hack your flow state without the normal expense. Ive heard some unbelievable things about it and my work colleague at last got amazing results with it.
My favourite meditation video out there, helps me get to sleep every night. Thank you!! :)
Thank you for taking the time to leave a comment
Thank you for making this! It really helps me with my life :)
Thank you for your feedback
I have been looking for this for a long time. Thanks!!
You have changed my life!
Thank you for commenting and I hope that your comment means changes in a good way for you
I use this on a regular bases - I really like your voice, and it helps me relax.
Trust Thank you for commenting and when you use on a regular basis, you will slowly be developing habits that should effortlessly keep you more focused in the moment and relaxed, during every day life
Thank you so much for this brilliant video exercise!
Thank you for taking the time to comment, much appreciated
Thanks for this doing this really relaxes me.
My pleasure
Thank you - this will become a daily practice for me.
Thank you for taking the time to comment and enjoy your practice
Thank you for this, Jeremy. As a newbie to meditation, this guided meditation has helped me so much. Looking forward to checking out your other videos.
Thank you for your comment and I hope you are feeling the progression in your practise
can't get to the end of this video (which isn't a bad thing) helps so much to fall asleep!
+Lowri Evans Thank you for posting
even if I'm italian, this video is soothing, relaxing and it's one of my favourite in the genre.
thanks a lot!!
Wonderful and soothing voice, amazing guided meditation! Enjoyed this very much :)
Thank you for taking the time to comment and I hope you are still practising
That was fabulous, its late but I couldn't get to sleep and this was so good for mindfulness and sleep!
I have often recommended this type of practice to help with sleep, so many thanks for taking the time to comment, I know it helps those new to these types of exercises
That was probably the most successful and most enjoyable mindfulness sessions I've ever done! DO you have any more extended mindfulness exercises?
Thank you for taking the time to comment and for giving this exercise a go. There are much shorter exercises on this channel and others, so I would really urge you to try these, but also to say that with these types of practices, each time you sit and follow, you will have a different experience. Even for experienced meditators' some days will feel more distracted than others, but if you persist then mindfulness practices such as these will lead you to a place where you will feel less like running away and more like wanting to prolong your time in practice. I wish you all the best in your own journey of discovery, there are so many free resources on RUclips and elsewhere on the internet, that I am sure you will be able to find what you are looking for. Thank you again for taking the time to comment.
Thank you. Very helpful so thank you for sharing.
My pleasure and thank you for leaving a comment
Very beautiful. I also enjoy mindfulness. 🙏🙏
For my mindfulness meditating I've appreciated watching lots of #sriavinashdotv myself at the moment.
I find Sri Avinash's talks really comforting. 💙
Hi, a friend suggested mbsr today for my anxiety. Your video just fits me perfectly. Thanks
Thank you for taking the time to comment and I am very happy to hear that this video has worked for you. The very best of luck with your continued practise
This was great, thank you. Really got rid of my anxiety. If you could possibly do a shorter one that people can do every day that'd be great. Thank you!
I really enjoyed this, Thanks
chick256 y
This is amazing really helps. Thx
Thank you for taking the time to post a comment and I hope you are still practising
I feel very relaxed after listening to this but will admit I woke myself up twice during it, snoring my head off lol
Sarah W Thank you for commenting Sarah and drifting off during such exercises is very common, especially when you first start, but if you keep practising you will over time be able to remain alert, but at the same time deeply relaxed, which will permeate out into your daily life and create unconscious habits that increase your sense of well-being. Patience and persistence
eight min in and i was totally in my happy zone. thank you :D
Great news and thank you for commenting
Great video... I was so fixated at your voice. Will listen again.
***** Thank you for trying these exercises and for your comment
This was great of an expiernece. Thank you.
Thank you much appreciated.
Thank you a lot man, this really helps
Thank you for taking the time to comment Mason and I am very happy to hear that it has been helpful
WONDERFUL, Thank you
Thank you for taking the time to comment, much appreciated
This was perfect!
Thank you commenting and good luck with your continued practise
Fantastic, thanks!
Thank you for taking the time to comment
Amazing👍👍 thanks for sharing🙏
this is awesome. thanks
Thank you for taking the time to comment
great video! awesome!
Thank you for taking the time to comment
Thanks a lot, it really helps, i even recommeneded it to two of my freinds who suffer anxiety.
sanoN1979 Thank you for your comments and for passing this on.
It is really good, thank you!
My pleasure and thank you for taking the time to post your thanks
Thank you so much it’s really helping with my depression
Thank you for taking the time to write a comment Angela and I wish you all the best on your mindfulness journey
Thank you so much!
My pleasure and thank you for taking the time to comment
Also love the illustrations. :)
Thank you for your comments jessica
Thanks for the video.
Thanks for posting I quite enjoyed it. The instructions are little compressed in places which made it slightly difficult for me to keep up somewhere at the beginning. But I liked that it was thorough and systematic. Cheers
whynottalklikeapirat Thank you for your feedback, much appreciated
Jeremy Woodall
Thanks for posting ;D
Thank you!
needed that. thank you.
Thank you for taking the time to comment
Wonderful and very helpful. Love your voice. Subscribed.
Jessica Falstein Thank you Jessica and I hope you are finding the exercise useful
Amazing... excited to view more, namaste!!
+Highly Meditated Thank you for your feedback, my appreciated. Namaste
This is great! Thank you.
SelfLoveU Thank you for your comment and great to see the support that you are giving to people through your site, so very best of luck with the growth of that...
Great meditation. I'd like to share this with my parents support group for parents with disabled children. Do you ha e meditations for young children around 6-12 years old?
Love this 👍🏻
Thank you for taking the time to comment and good luck with your continued practise.
Thank you so much,I think it's working somehow
Thank you for taking the time to comment
Thanks friend. I am enjoying your videos. I hope you make lots more.
Thank you for your comment and more videos to come soon
Hi Jeremy, I enjoyed Your meditation, thank You. I relaxed very quickly. (Maybe for a beginner its a little bit too fast spoken?). Bye, bye and thanks from Germany.
Thank you for this video, the best I have found so far. Do you have the possibility of adding a progressive muscle relaxation mindfulness video as well?
Thank you for your comment and the second half of this exercise does go through 'passive progressive' muscle relaxation, which can be adjusted by the listener, who can introduce tensing of each muscle group as they are mentioned and then releasing and relaxing, which is more aligned with the technique of 'progressive muscle relaxation' you mention.
Thank you though for your request for more exercises, I am becoming acutely aware that it has been a long time since I posted any new ones and I am slowly compiling a list of requests from subscribers to the channel, a list that now has your request against it as well.
Thank you again for taking the time to comment and I hope that your practises are going well for you.
Oh, sorry realised you already did that. Great!
I would like to say thank you. I had a very relaxing experience. I am quite new to meditation, so I am wondering if it is unusual that I find myself almost forgetting to inhale, which causes a slight internal startle, and completely throws off my breathing for a breath or two. Is there such a thing as being Too Relaxed? 😊
Thank you for taking time to comment and your question. In fact it is not too much relaxation, but the release of tension in the body that you are experiencing, as you continue to practice and develop your awareness of your breathing, you will notice different types of breathing patterns, and as your body continues to relax at ever deeper levels, you will experience your breath getting softer and easier. So please keep going with the exercises, breath through those internal startles and know that it is all developing your mindfulness practise
Thank you so much for this, it really helps! how much do you think we should do this a day?
LukeStarX24 Mindfulness can be done as many times as you like as long as you have the time to do it but you won't really need to be a mindfulness technique will help you feel a lot better even after a few sessions. You can practice mindfulness even while walking
Oh okay. Thank you!! :)
Sorry, I have one more question. I watch a lot of videos about overcoming fears and different emotions like envy, shyness etc. In one video the girl that was talking said that visualising these problematic situations and the emotions around them, facing the actual problem visualising it is an effective way. But how should we exactly do it. Lets say im very envious about a person or i love someone so much that i cant forget it. I should be visualising it, sobbing, crying to get it out of my system or something else? Because she was saying that if we run away from that thing which is bothering us by not thinking about it is not a problem solving tactic, cause it will come back to us at a different moment later in life. I will be very glad to have your advice.
Hi Georgi. I would advise firstly, that if you can find someone that is qualified and you feel comfortable around them, then if viable, engage with them to support you through this, most good practitioners out there will at least have a free conversation with you, which should be enough to establish if what they say and how they work resonates with you. Having said that, the practise of mindfulness is a personal practise and a powerful tool of self discovery and can be useful for supporting all types of positive changes in self.
So to help you with this situation, an aspect of mindfulness that would help, is the practise of directing and holding your attention on your physical and emotional experience and doing this without judgement as if simply observing.
Therefore try the following.
Once you have visualised something from your past, this is a mental replay, like watching a mental video of your memory, from which you will experience a physical and emotional reaction. So once you have brought this thought to mind, or it jumps into your awareness, stop any judgement about this mental video and move your attention away, by firstly focusing on your breathing for a few seconds, without trying to change it, just observing its depth, rhythm, speed and how easily it flows.
Then switch your attention to the emotional reaction. To focus attention on emotions is not easy, but a useful technique to get you there, is to do the following. Ask yourself with an internal question. 'Where is the centre of this emotion?' (Chest, throat, solar plexus, stomach are the usual areas), 'How large is this emotion?' (tennis ball, basketball etc), 'What shape is this emotion?' (Round, square etc), 'Is this emotion flat or a 3D object?', 'If it was a colour, what colour would it be?', 'What temperature is it?'.... then finally 'How is the emotion changing?'.. then observe without judgement.
To start with, spend no more than a second or two on seeking answers to each question, before observing what is changing in the emotion; until you get distracted, which is your cue to return your attention to the breath briefly, before then repeating the questions.
The challenge with this exercise, especially if it has initially brought up a strong reaction, is that the mind will keep interrupting the process as you attend to the physical and emotion aspects of your experience, it might question, what is the point of this? or ask, why is this how it is? or any number of distractions that keep you from directing attention to the reality of the moment.
So to start with, I would give yourself to goal of doing this only a few minutes at a time, especially if the emotional response brings up tears and emotional pain, but then keep extending the final part of observing how the emotion is changing without judgement.
With practise you will be able to observe all stages of an emotion without judgement, without mental noise, at which point you will begin to understand the impact of simply focusing attention on your breath or the subtle sensations of emotions and pain being released.
The very best of luck with this and thank you for contributing to the channel.
Thank you for the detailed answer, it is nice having a response that shows interest in the problem from the other side. Not many vloggers talking about emotional intelligence and stuff are willing to do that, so thank you very much. What is the thing with writing about ,lets say, the same problem. A lot of people say writing it down and going through the negative emotion is helping a lot and you will be feeling less comfortable the next time. In that case you are not changing your focus on anything else, you are just letting it all out.
found this really helpful, how often do you recommend I practice this? does it matter if I use the same guided audio to practice constantly? thanks
callum mcphee Thank you for your feedback and my advice to those
starting this type of practise is to try and do at least 3-4 practises a week,
then slowly build up to a daily routine of practise, so you are able to do one
or two sittings a day. It is important
to know though, that if you miss a couple of days, or even a week or longer,
then this is not an issue. Simply do a
personal reset, commit again to time for practise, based on whatever current circumstances
are and start again. Because as you develop in mindfulness and experience the
benefits of its practise, it will become easier and easier to sit. A patient and persistent approach is key here.
The longer term goal is to be able to practise without the guidance,
but for the first couple of months, or even longer, sometimes much, much longer,
using the same audio practice repeatedly is in fact a good thing; and trust
your instincts with this, there are plenty of recorded guidance exercises out
there so pick one that you find stimulating and interesting, then stick with it
for a while, even if on certain days it annoys the hell of you, my advice is to
return to it and sit through at least 4 more practises before seeking an alternative recording. Because when you
pay attention to the same audio exercise over a prolonged period, you will
understand that each time you practise your experience will be different; noticing
these differences is an important part of developing your mindfulness skills
Thank you, Jeremy. That's incredibly helpful. I got to a point where I could have been meditating without any guidance and then lost my way, didn't meditate for two months, now I'm back to finding my way again, although I'm confident I know what path I need to take to get there again.
Do you have any other audio I could use for different meditation? I've been using a CD I was given by a Buddhist that focuses on mindfulness with others, focusing on yourself, a friend, a stranger, and somebody you have some sort of problem with. The problem is, the CD is 40 minutes long, and I just don't have time to commit to that daily, whereas if I had a 20 minute one I'd be able to do that easily.
Thanks again, Jeremy, your help is very much appreciated.
Callum
Hi Jeremy,
Do I listen to your recording while doing this mindfulness exercise? Or I don't have to listen as long as I can remember what you say in your recording? Thank you.
Hi Eric, thank you for your question. The best way to progress with this exercise is to listen through and try and follow the guidance given as much as you can, the more you commit to the exercise the more you will get from it. Then with enough practice behind you, you will then be able to repeat the whole, or parts of the exercise through self guidance, with little or no effort and without trying to memorise.
A good way to start self guidance practise, is to set yourself smaller time frames of a few minutes practise, or even just a minute to get the ball rolling. Then once you do feel comfortable to try a longer exercise without guidance, it is again useful to give yourself a time target. Finally, it is important to know that whether you are being guided or self guiding, there will be days that it feels easier than others, so keep persisting and however you feel a practise has gone, you are always learning and always progressing.
I wish the best of luck with this and thank you for taking the time to contact me and for following this channel
Jeremy Woodall Thank you so much. By the way, how long we should do the pratice in a day to get a much better benefit?
Can one obtain this as a download/mp3? I'd like to use where there's no internet at all
download - free video downloader. www.freemake.com/free_video_downloader/
copy the link to this video in it and it will download this video on your pc in any format
Thank you Jeremy for this guided meditation. I've done it once and It feels soothing and relaxing.
I have a slight notice: Since I was listening to it on earphones, I could not listen to the surroundings and my own breathing that you suggest. Do you think that this exact exercise can be/should be done within my own head(mind)?
Hi Emil and I apologise for the long delay in response, but yes this and these types of exercises should be helping you to move towards doing these practises without guidance, for which my advice is to take the parts of the guided meditations that you enjoy the most and start with these, which in this case might be focusing on the sound of your own breath. The very best of luck with your practise and thank you for taking the time to comment
hey Jeremy...does Focussing on a particular body part means thinking of its image in mind??
hey there. The long term aim is to develop awareness of any sensations in that body part, however Initially when you focus on the body part you will either be able to easily feel that area, or find it easier to visualise that area, or for some people it is initially easier just give themselves a verbal instruction to focus on that area. All these techniques are correct. Therefore do initially, what is easiest for you and then over time you will be able to gauge if that area of the body is tense or relaxed, just by bringing your attention to it. So if an image is an easy way to draw attention to that area of the body, keep doing that and trust that over time, your experience of bringing your awareness to an area of your own body will change.
Thank you for your question and keep practising.
thnks for ur response, it iw really helful :)
very good practice!
Thank you for taking the time to comment
The same for us, to read too
Hey Jeremy, You appear to be an experienced practitioner. Do you recommend anyone particular in Australia?
Hi Claire, Are you in Sydney? If so, there is a group doing mindfulness meditation on Mondays night near central station in the citywww.meetup.com/GET-YOUR-SHIT-TOGETHER-with-Mindfulness-Meditation/ . I like to go there because is practicing meditation in a group which helps me in keeping regularity in practicing meditation.
+Miguel Montes, good suggestion but I live in Queanbeyan. I sometimes attend meet up groups in Canberra City but there isn't a mindfulness meet up that I know of down here..
Do you mind if i download them and use for disadvantaged group people? if work for them.
I would be extremely happy for you to download and use any of my videos and if you have any questions about how to combine them with the work you are already doing, then feel free to contact me through jeremy@dtcw.co.uk. The best of luck with that
Dear Scott, thank you for your comments and although I have in the pipeline plans to write a short story for children based on mindfulness practice, I have nothing at the moment that is directly created for a younger audience. Might I suggest though that you look at my shorter exercises, as these help to create foundations for longer periods of practice. Also please do share this exercise and if you would like to discuss how best to integrate it, then feel free to contact me jeremy@dtcw.co.uk
Dear Scott, I came across this link which may be of some help to your search for guidance regarding mindfulness for children.
www.anseo.net/mindfulness-matters-the-zone-for-kids/
Thanks for that...Can it be done setting on a chair?
cuckoo Spider Absolutely, especially when you first start, sitting comfortably is important, try though to maintain a straight back and your head in a point of balance. Good luck with that and keep practising.
Jeremy thanks for the video. Does this help with anxiety? I normally sit on a bench but I tend to fall asleep even worse if I lay down. Is there any way to prevent this?
Jordan Alexo
Hi Jordan and thank you for your question; and firstly; yes
this type of mindfulness practise will help with anxiety.
Now because anxiety is in response to stress, it follows
that over time it is very tiring to the body.
Therefore often when someone starts doing these types of exercises,
especially if they have been coping with anxiety for an extended period, they can
find themselves falling asleep; often simply because they need rest, but also, more
significantly, because these exercises are releasing the symptoms of anxiety in
a new way and so we can find ourselves either drifting away from the exercise,
or becoming very agitated with the exercise.
My advice therefore as you work through this phase, is to simply
keep practising, as it will over time become easier and easier to stay alert
through the entire practise; but also know that even experienced practitioners
will have good days and frustrating days.
Another way to help stay alert during these exercises is to
try a meditative seated pose, with a straight back and head in a point of
balance. Once seated, imagine that there
is an invisible cord running up your spine and up through the very top of your
head, gently pulling you upright and then maintain this position throughout the
practice.
Note though, that if you are not used to sitting crossed
legged on the floor, it can take some time for the body to build strength in
this position, so you can either sit on a cushion to make it easier, or sit on
your bench, but maintain the upper body posture described.
The very best of luck with your practise and remember that
you are learning each time you sit in practise, even if you do drift off; and
that each practise will be different, so a patient and a persistent approach to
practise is a good receipt for success .
The very best of luck with developing your practise and
thank you again for your question as I know this is something that affects a
lot of people.
Finally, if you are interested in a more thorough
introduction to mindfulness, my on line course is currently offering a spring
discount, so only $20 for a course including a 21 day guided programme. For more information follow this link. www.udemy.com/mindfulness-in-21-days-a-fully-guided-programme/?couponCode=Spring2015
Kind regards
Jeremy
when you say "focus" on certain body part what exactly I am suppose to do. Tensed that part or just think about that part
For this exercise the word focus, is asking you to bring your attention to that body part. With eyes closed some are able to visualise the body area, others actual get a sense of that area and are able to feel sensation, while others simply give themselves an internal instruction to concentrate on the area for a moment. There is however a version of this exercise where you tense each of the body area's you are asked to focus on, then relax them, this certainly helps with focus, but you may find that this guided exercise runs too quickly to achieve this. With practise however you will find it much easier to direct attention, so do keep at it. The best of luck with that.
a little bit too wordy for me, it took a long time to get into; and Jeremy it would help, if i can suggest, slowing down your voice. i am going into meditation but your voice is going like a train. Thank you for making the vid.
Hi BillI've just noticed that I missed your comment for some reason, so apologise for such a pause in reply. Thank you anyway for taking the time to comment and I hope you have now found an approach that works better for you.
Bill Lewis exactly my thought. And because of this, i neither could focus and his words nor on my breathing.
Is it normal to fall asleep doing this?
Hi Finafil, yes it is normal, but ultimately the aim is to remain present throughout the exercise. However if you are new to meditation and especially with this exercise, people often zone out and if you sleep then your body more than likely needed the rest. As you progress though, you will find it easier to stay attentive throughout the entire exercise, although for many this can take weeks or even months of practice. The very best of luck with your own meditation journey and thank you for taking the time to comment.
So mindfulness is not letting the thoughts drown you, but just think of something and observing how it feels in your body, right?
Thank you for taking the time to comment and... Yes that is a very good method for being in the moment, because shifting your attention from thought to sensation in your body, is moving attention to something that is always happening in the moment. The very best of luck with your practise
This put me to sleep!
Amazing
Thank you for taking the time to comment
How much would you recommend doing this? I am a beginner and I need some tips! Once a day? Twice a day? One a week?
beavis yo If you can discipline yourself to do this once a day, ideally when you first wake up or just before you go to sleep, for at least the first 21 days, you will be giving yourself the best chance to embed a habit of practice and you will also have the chance to experience the fluctuation in your own ability to focus on the exercise. 21 days is a long time frame for many so I advise also, to allow yourself up to three cheat days, in other words allow yourself up to three days off when you don't do the exercise, but no more than this. Finally even if you have a day or a few days where you struggle to sit through the whole exercise, do keep with it. Then after the 21 days, sit down and decide how many times a week is feasible for you to enable a longer term practice timetable. The best of luck with that.
Jeremy Woodall thank you so much for such an in-depth reply :) really appreciate it, and i will try this. thanks!!
+beavis yo I am a beginner and I committed to 5 minutes a day for 30 days. Usually it was more than 5 but 5 seems so doable and gave me the motivation to start it every day. I did different things, drinking tea outside and noticing all the sensations, mindfulness showers, a yoga breathing exercise, swimming, listening to youtube clips and participating in a free online mindfulness summit. Now I am trying half an hour a day (with 1-3 session of practise)
Jeremy, i've tried mindfulness now a week. But now that i am better at it.
I got sometimes 15 seconds no.thoughts. and i find it really scary.because i think it wil open my "third eye" .
So my question is, is it dangerous if you got 'no thoughts for 2 minutes for example?
Ps. When i got no.thoughts I feel a soft pressure in my head
Is this normal to?
klaas huntelaar Thank you for your question and mindfulness practise is not,
to my knowledge or experience, dangerous to the health of the practitioner, in
fact quiet the opposite; And this is because, what mindfulness training does is
simply develop a natural ability that we all possess and utilise.
As you practise mindfulness techniques, your degree of
sensitivity does increase and so it is normal to become aware of sensations,
we may not have been aware of before. However when you then observe these sensations
in a mindful way, observation without judgement, in other words without mental commentary,
so you will notice that they are in a constant state of change. Patience with your practise and know that mindfulness
practise is learning through experience, so when you catch yourself questioning
your practise, acknowledge whatever thoughts you may be having and then return
to the practise, the more you practise the more you experience and so the more you
learn. I hope that helps
Jeremy Woodall
oke thankyou, do you know if it causes any "out of body" (experience? i practice mindfulness by focussing 20 minutes on my breath and observing my thoughts going away)
thankyou
klaas huntelaar Mindfulness as a practise, connects you more fully with your physical, by observing without judgement your physical, emotional and mental activity. So rather than trying to make thoughts go away, mindfulness is about expanding your awareness to all aspects of self, so an engaged body experience rather than an out of body experience.
Okay, I will try youre guided exercise
I am severe asthmatic.I cannot concentrate.What shall I do.?
+Prasanta Chakrabarti If you are having trouble concentrating through the 20 minute
exercise, which by the way is common for a vast majority of people, especially
those just starting. Then my advice is to start with the shorter
exercises on this channel. Or
alternatively you can stick with the 20 minute exercise, but allow yourself to
pause and take a break and then return to the exercise if you need to. Take
the approach that it is ok for your mind to wander, then when you are ready or
simply become aware you are thinking of other things, gently bring your
attention back to the audio guidance and continue.
As an asthmatic you may well be distracted by
your breathing, so again allow your attention to shift away from the guidance,
allow yourself to return to a more comfortable place with your breathing and
then continue. The key is to be patient with yourself and repetition,
over time you will find it easier and easier. Thank you for your question
and good luck with you practise
Refreshing to find no muzak, which is usually mindless rather than mindful.
Thank you for your feedback and for taking the time to comment. much appreciated
Did this for a long time, then went to yoga nidra and now noticing too many words for me.. Doesn't help me focus anymore ;)
This is a wonderful example of how you can tell that your practise has progressed, so thank you for sharing and I wish you well as you continue with this path
Thank you for helping me in this process!
6:58
this is hard!!!
Hopefully you have returned to the exercise a few more times and noticed it becoming easier and easier. I always advise those new tooth's type of exercise to follow as much as they can, but not to expect to be able to follow everything, it does however become easier and so more enjoyable with practice