![]() You might compose an entry in hard copy if you keep a journal (recommended) or in the Insight Timer app, which can be dictated. When the instructions conclude, take a few more moments or minutes to relax into your body and mind, exploring and appreciating how you feel. There is no need for self-criticism here. This doesn’t mean that you should float on with your thoughts and ignore the instructions, but rather that whenever you notice distraction, you should simply turn your attention and contemplation back to the instructions. Playing now Popular New Staff Picks 21:49 317 playsRev. When awareness returns to the present moment, just go back to following the instructions, right where they are in that moment. Connect Sign in Library Meditations Teachers Benefits Origins Practices Music Guided Meditations 161,119 free guided meditations, music tracks, talks and courses. When you notice that you have become distracted and have missed some of the instructions, don’t worry. For example, when the guide says to take a deep breath, hold it, and release, simply do what is suggested with a sense of presence and ease. While listening to the instructions, do your best to simultaneously apply them, allowing the aural instructions to seamlessly guide your attention and contemplative activity.
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