Mindfulness For Beginners (Talk & Practice)

If you're new to meditation, listen to this talk and try this short practice. In just 11 minutes, learn the basics of mindfulness and experience for yourself the powerful effects of slowing down, pausing, and just noticing the breath, one in-breath, and one out-breath at a time.

Transcript

And noticing when a thought arises that brings your attention away from the music. And just notice, Is that a thought about something that's already happened? Just labeling it past. Is it a thought about something that's going to happen? Labeling it future. Or is it a thought about what's happening right now? Could be a judgmental thought, Or a curious thought. Just labeling it present. So continuing to tune back in to the sound of the music. And then inevitably your mind will wander. And when it does, Let that be okay. When you catch yourself lost in thought. Label it past, Present, Or future. And then let it go, And come back to just listening to the sound of the chimes. And you'll just do this over and over, Knowing that your mind wandering is not a problem. It's what minds do. It's perfect. And all you have to do really in this moment is just be curious. Be the observer, And continue coming back to the present moment and to the sound. And then being willing to keep returning over and over. And then a thought arises, Just labeling it and coming back. Focusing on the sound, Or if that's challenging, Focusing on the feeling of your breath and your body. And your attention is pulled away, Just seeing where it's going, And gently, Kindly coming back. Labeling past, Future, Or present. And then just listening. Yelling your breath and your body. Coming back to the present moment, Over and over. Now bringing your hand to your chest and just sending yourself some gratitude for taking this moment to slow down. And to pay attention to where your mind goes. And to commit to coming back over and over to the present moment. And when you're ready, You can wiggle your toes and your fingers. And gently blink your eyes open. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment. And then you can come back to the present moment.