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How to Meditate: Meditation 101 for Beginners
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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
During times of increased uncertainty (hello 2020), our brains are wired to generate massive amounts of fear.
Ugh, that news article broke my heart.
Are people taking this seriously?
Is my family going to be okay?
Is my job at risk?
Am I doing the right things?
If you’re experiencing a surge in fearful thoughts like these, mindfulness practice offers many tools for reshaping how fear shows up and how you respond to it.
Understanding the reason your brain developed this fear response is one of the keys to radically changing the way you experience fear today.
Millenia ago, our neanderthal ancestors’ brains developed to focus on fear as a survival instinct. Fear helped us stay vigilant, just in case that noise in the bush was a hungry lion getting ready to pounce on us.
The sensation of fear kept us alert to the dangers of our surroundings, so that we could do everything in our power to stay alive.
Understanding the reason your brain developed this fear response is one of the keys to radically changing the way you experience fear today.
Even though we’re no longer living in the bushes with wild animals lurking around the corner, that fear instinct that wants to find safety and protection from danger is still very active in our brains.
So what do we do?
** Keep in mind, maybe you label fear with other words like: Worry. Anxiety. Concern. Panic. Nervousness.
This may feel counterintuitive, especially if it's causing you distress, but so much can shift when you remember that fear is trying to help you. And unless you acknowledge and appreciate the fear, it will continue to build beneath the surface.
Our co-host, Cory Muscara, encourages us to think of fear as our built-in guard dog.
A guard dog is trained to bark if it senses danger. Although the dog's barking may be loud, abrasive, and frustrating, it's not trying to cause you suffering; it's trying to protect you.
And the guard dog is waiting for you to acknowledge the threat that it sees so that it knows you're aware of the danger and taking steps to create safety.
The more you ignore the guard dog's barking, the louder it gets. And since in this analogy, the guard dog represents fear, that means:
It's only when you meet the guard dog (fear) at the front door, show it that you see what it sees, and then give it a pat on the head and say "Good job. It's okay", that it will start to calm down. This is what we need to do with fear.
By taking a moment to thank your fear, you're engaging in the psychological equivalent of meeting the guard dog at the front door.
It's as simple as saying: "Thank you, fear. I see you and I appreciate you telling me that there’s a potential problem. I'm aware of what's happening. You've done your job."
Maybe fear will respond with something like, "Oh, good. I'm glad you're aware of what's going on. Let me know if you still need me. I'll keep a look out for other potential threats."
Thanking the fear calms your nervous system, which makes it easier for you to identify what elements of those fearful thoughts are valid red flags that you need to take action on, and which are not.
When we understand fear as a tool that only wants to keep us safe, we can learn to receive its warnings, and engage with them thoughtfully, rather than feeling overwhelmed and paralyzed by the fear.
This is one of the tools for making fear your ally. Keep practicing.
Team Mindfulness.com
Enjoy these articles, stories, and guided practices for incorporating mindfulness into every day.
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Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
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Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
This is the app I turn to when I want to feel calm and loved.
- Abby
Melli has a beautiful way of guiding and reminding us of the stillness within.
- Adrienne James
I have been on a journey of healing and learning self-love. Amidst the work, I have been using the mindfulness app for the gentle reminders, guides to the moment (especially the difficult ones).
Kelly Boys offers a fresh and illuminating take on how to step out of lifelong patterns that keep snagging us.
- Tara Brach, PhD
Truly life changing. This isn't solely meditation and mindfulness...this is about striving to be the best the versions of ourselves.
- Marisa, Plus+ Member
Relaxing and assuring beyond description... thank you, Cory.
- Babs312
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
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A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
Shamash's guidance is a gift of wisdom to help us in our busy and stressful lives.
- Paul Gilbert, PhD, FBPsS, OBE, Centre for Compassion Research and Training, University of Derby, United Kingdom
Excellent! Cory gently guides you into internal peace.
- Steve Ericson
A necessary tool for those who feel lost.
- Piper
Just want to say a big thankyou to all involved as this has had a positive impact in my daily life 🙏 Valuable teachings that have allowed me to have a better relationship not only with those around me, but with myself. Heal ourselves and we heal the world 💫✨🌍
- Marty
I start every day with Cory or Melli for my daily practice. Including this app into my practice helps me continue to build more mental focus and understanding of my thought processes. What a welcome and powerful gift.
- Oku
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