meditation


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Episode Number
56
The opposite of the stress response is the relaxation response. The relaxation response essentially turns off the fight-or-flight response. Meditation, breathing exercises, tai chi, and related practices can all be highly effective in calming the body. In this meditation you will focus on any single point that feels pleasurable.

To leave a comment about this episode, visit matthewtift.com/prettygood/56. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0
Episode Number
55
Our bodies sense the world all day long, and yet it can be easy to ignore those signals as we move through daily life. In this meditation, pay attention to our senses, including sounds, smells, and touch and observe the effects. We notice if senses are pleasant, unpleasant, or neutral without trying to change them.

Learn more about me and subscribe to my newsletter at https://matthewtift.com. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.
Episode Number
54
In this practice, you will count your breath in order to stay anchored in the present moment, aware of what is happening in your body and mind.

To leave a comment about this episode, visit matthewtift.com/prettygood/54. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.
Episode Number
53
In this meditation we explore the connections between our bodies, our breath, and the rest of the world. This calming practice can serve as a reminder that you are not alone and that your life is deeply dependent on the world around you.

To leave a comment about this episode, visit matthewtift.com/prettygood/53. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.
Episode Number
51
In this practice, you visualize your heart as a warm, glowing source of light. With each in-breath, the light begins to glow a bit more brightly, filling your body, your surroundings, and eventually the whole planet. This practices can help you sense your inter-connectedness with all beings on this earth.

To leave a comment about this episode, visit matthewtift.com/prettygood/51. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.
Episode Number
50
In this mindfulness exercises we will examine our bodies as the four elements of earth, water, fire, and wind. These four elements represent the qualities of solidity, cohesion, temperature, and motion. This practice can help you quiet your mind and allow you to learn more about yourself.

To leave a comment about this episode, visit matthewtift.com/prettygood/50. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.
Episode Number
49
In this meditation, we start with focused attention to encourage feelings of calm and relaxation. They we observe the flowing nature of the present moment and allow space to cultivate a sense of non-grasping, or surrender. This practice allows you to develop your capacity to be in the here and now.

To leave a comment about this episode, visit matthewtift.com/prettygood/49. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.
Episode Number
48
One kind of meditation that has been show to be effective for reducing stress is a form of mindfulness meditation called body scan meditation, in which the practitioner focuses their attention on the various parts of their body. Body scan meditation is one of the techniques that the Buddha taught and it continues to be taught in many different present-day settings. Body scan meditation — which can be performed sitting, lying down, or in other positions — is frequently used in mindfulness-based stress reduction (MBSR) programs.

More information about body scan meditations is available at https://matthewtift.com/managing-stress-body-scan-meditation. To leave a comment about this episode, visit matthewtift.com/prettygood/48. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Man in green shirt and blue knit cap sitting on floor
Photo by Mulyadi
When we encounter difficulties in the pursuit of our most important goals, we must decide to either continue our pursuit or give up. These moments when we must make a choice are called "action crises." At these key points in our life, people make lists of pros and cons, talk to trusted friends and family, or perhaps carve out some time alone to just think. Another method for coping with goal-related difficulties is to practice body scan meditation.
Episode Number
47
Mental noting is a meditation technique in which we label experiences as they arise, often just using a single word to describe the experience in the current moment, such as "fear," "excitement," "joy," "feeling," or "thinking." The process of mental noting can help keep us grounded in the present moment and allow us to accept whatever is happening.

To leave a comment about this episode, visit matthewtift.com/prettygood/47. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.