Meditation

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.

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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.

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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.

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.

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In this meditation we bring attention to the points of contact with the body. We explore sensations, such as the feet touching the floor, hands on the lap, and clothing on the skin. These simple bodily sensations can help us to stay grounded in the present moment.

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This meditation includes a centering exercise, some simple breathing exercises (pranayama), and other practices to help promote relaxation.

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Stanley Kubrick once said, "However vast the darkness, we must supply our own light." Given the current state of the world, it can feel like there is a lot of darkness. In this meditation you share your light with the world, visualizing the light emanating from your heart, shining out into the world.

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Thoughts are part of the human experience, whether we are working out a plan or sitting in meditation. Meditation is not a place to escape from thinking or push away thoughts. Rather, it's a place to allow thoughts to settle. In this meditation, we notice the thoughts and practice remaining unattached to them.