Guided Meditations

Stake out a patch of land, either inside or outside, that is big enough for you to walk back and forth for a little while. Walk very slowly — artificially slowly — back and forth, bringing your full attention to the physical sensations of body walking. 

In which you systematically tune into the sensations at the different parts of your body. A great way to get out of your head.

Most of the time when we’re walking or moving around in our daily lives, we’re lost in thought. We’re rushing, ruminating, planning glorious, expletive-filled speeches we are gonna deliver to our boss. Etc.In this walk, however, you’re going to practice bringing your attention into your body.

This practice can seem forced and treacly, but the research suggests it can have significant physiological, psychological, and even behavior benefits. The upshot is radical: just as happiness is a skill, so is love.

In this one, you start with a few minutes of breath awareness, to get settled. Then you drop your focus on the breath and simply become aware of whatever is coming up in your mind.

A great place to start. You don’t have to clear your head. Just feel your breath for a few nanoseconds—and every time you get distracted, just start again.