Hey podcast listeners, have you heard? You can listen to your favorite podcast, Ad Free.

Good news. With Amazon Music, you have access to the largest catalogue of Ad Free Top Podcast podcasts included with your Prime membership.

To start listening, download the Amazon Music app for free.

Or go to Amazon. co.

UK slash ad-free podcasts.

That's Amazon.

dot co-dot-uk slash ad-free podcasts to catch up on the latest episodes

without the ads. Welcome to the Joseph Goldstein Inside Hour.

This podcast is an expression of our shared interest in self-discovery.

Join Joseph as he shares his deep knowledge of the path of mindfulness.

If you are interested in supporting this podcast, please go to be here now network.com slash Joseph. First step in both the Vapasina practice and the Meta practice is collecting the attention,

it's gathering the attention.

We gather in the scattered mind and shepherd it back either to the breath or to the body or to hearing,

or when we're doing the meta practice, shepherding the mind back to the phrases

or the image of the person we're sending it to. And in this process of collecting the attention, concentrating the mind, from time to time we get

overcome by different of the hindrances sometimes singly sometimes multiply

Sometimes we get overwhelmed by afflictive emotions, those emotions which are really painful to be with. But slowly as we keep coming back, as we make that effort to come back to a main focus of attention,

gradually and over time the mind begins to settle down, begins to get a little bit quieter,

begin to create to some degree an inner spaciousness, inner relaxation.

Slowly the mind becomes somewhat less reactive, less judgmental.

We're not so completely lost in the discursive mind

and the proliferation of thoughts. in the

...