Welcome to this 15 minute guided session of threefold mindfulness meditation. Part

one of this threefold mindfulness meditation is about calming the mind. You can do this by

focusing on your breath and following a specific breathing pattern. The pattern consists

of inhaling for two seconds holding your breath for two seconds and then exhaling for 10 seconds.

Followed by a pause for two seconds and then you repeat inhale for two pause for two exhale for

10 pause for two. The metronome will help you to stay on count in pause out.

In pause out.

The mind is a lot like a jar of murky water.

Constant agitation and movement of the jar causes the water to remain murky but when you can keep

the jar still for long enough the sediment will settle to the bottom and you will have a jar of clear water.

In order to be able to gain insight into the nature of your mind you must learn to calm the mind

before it becomes clear.

For part two of the threefold mindfulness meditation we will focus on observing our thoughts,

our emotions and physical sensations. Meditation can help you to change the way you perceive

and react to the moment to moment you've answered as they unfold. This shift takes place when you go

from thinking to simply observing. By observing you learn to create a space or a gap between stimulus

and response. Practice observing your physical sensations by scanning your body

from head to toe. What does your head feel like? What do you feel in your neck muscles,

in your upper back or shoulders, your lower back? Do you feel any discomfort?

What do you feel on your legs where you're sitting where your legs are interacting with the chair

or the cushion or the floor or your feet? Are they going numb?

These are the physical sensations that you can observe and for a moment not trying to change

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