Would you like a short break in your day? This brief centering practice provides a moment for you to give yourself the gift of a pause.

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In this meditation we begin by placing the body in a balanced, steady, and comfortable position. We allow a sense of relaxation to flow down through the body. We maintain a focus on the physical sensations in the body, training the mind to stay focused on the present moment.

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This episode begins with a breath meditation and then moves to a body scan to notice the effects of the breath meditation. Specifically, the goal of this practice is to notice feelings of inner peace, interrogate their characteristics, and observe their energy.

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Sometimes desire can take over our lives. We start to believe that we really, really want something. But no thing can provide us with permanent happiness. In this meditation we explore desire and fulfilling our desire. We set the scene in an airport, at the moment when we are reunited with a dear friend or loved one. We bring to mind not just the happiness that arises from such moments, but also the limits to which those moments can satisfy.

In this meditation you will explore your inner desires and purpose. You will explore the feeling of desire in your body, imagine the your desire has been completely fulfilled, and then go a little bit deeper before considering the actual state of the present moment.

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This meditation begins with a body scan to help calm the mind and body. Then we open our awareness to all the senses, and rest in an awareness that reminds us of the ever-changing nature of life.

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The opposite of the stress response is the relaxation response. The relaxation response essentially turns off the fight-or-flight response. Meditation, breathing exercises, tai chi, and related practices can all be highly effective in calming the body. In this meditation you will focus on any single point that feels pleasurable.

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Our bodies sense the world all day long, and yet it can be easy to ignore those signals as we move through daily life. In this meditation, pay attention to our senses, including sounds, smells, and touch and observe the effects. We notice if senses are pleasant, unpleasant, or neutral without trying to change them.

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In this practice, you will count your breath in order to stay anchored in the present moment, aware of what is happening in your body and mind.

To leave a comment about this episode, visit matthewtift.com/prettygood/54. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

In this meditation we explore the connections between our bodies, our breath, and the rest of the world. This calming practice can serve as a reminder that you are not alone and that your life is deeply dependent on the world around you.

To leave a comment about this episode, visit matthewtift.com/prettygood/53. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.