Foundational Skills
Lesson Overview
The most commonly cited challenge of practicing meditation and mindfulness are uncontrollable thoughts. In reality, our thoughts often arise unconsciously, including during our meditations. The paradox is the more you focus on when your thoughts arise, the less they tend to arise. Also, the less you resist your thoughts, the more they are able to easily be let go of. This lesson will teach you the art of guiding thoughts, so they can become a positive influence on our overall well-being.
Guided Meditation
This practice focuses on the skill of observing and guiding thoughts without becoming entangled in them. Building upon the metaphor of a "cabin of concentration," you sit on a porch between open awareness and focused attention, allowing passing thoughts to drift by like guests who are not invited inside. This meditation helps strengthen your ability to decide whether to engage with or release thoughts, fostering adaptive mindfulness for daily life.
Mindfulness Exercises
After you finish the guided meditation, try an exercise below that you believe will be most helpful for you!
AI Mindfulness Coach
Share recurring thoughts that have been frequenting your mind lately with our AI Mindfulness Coach (link here) for suggestions on how you can reframe these thoughts. Clarify which thoughts serve you and which ones you should let go of.
Journal Reflections
Reflect on a recurring thought that arises during your day. What is its purpose, and how can you respond to it more mindfully?
If your thoughts were "guests," which ones would you invite inside, and which would you kindly let pass?
Mindful Moments
When a distracting thought arises, pause for a moment and silently say, "Thank you for visiting," then release it.
Picture yourself on the porch of the cabin, watching thoughts drift away like clouds in the sky.
Lesson 2 Feedback
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