Welcome back to episode 1,926 of the Daily Meditation Podcast.

I'm Mary Meckley and I wonder how you are doing.

How is your challenge coming along? I hope you are enjoying your worry hierarchy this week,

where you consider your worries and order them, rank them.

These will be the top three things you have a tendency to worry about. They may cause you fear or self-doubt or grief, anger.

Or grief, anger. You may harbor a grudge whatever seems to occupy your thoughts the most

if you've been following along with this week's series you will have likely noticed patterns in the negative thoughts and emotions that seem to cross your mind day in and day out.

And you may even have been surprised at some of the thoughts that you hadn't really considered as being

negative, but you did find that they even contributed to some of your more pervasive, bigger

emotional worries and fears that you may have.

In this week's series, you are in the next to the last episode.

Today is the day you will combine and layer the meditation techniques

you've explored all week long as you meditate.

I layer the techniques every time I sit down to meditate.

I find that if I do just one technique, for example, if I just do a breathing technique,

I don't feel quite so relaxed or ready to immerse myself in stillness.

I notice that I'm still a little fidgety or my thoughts are still wandering

quite a bit. So if I layer that affirmation or breathing technique or mudra or chakra or visualization

or one of the other techniques that I share with you and I layer these techniques

together, then I notice that my mind and body are much calmer and then I can go into a state

of inner stillness much more easily and meditate longer.

So see if you can meditate a little longer today.

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