Sometimes our thoughts and emotions take complete control of us. We get tangled in our thinking so much that it often starts to feel overwhelming and stressful. Sometimes our thoughts are self-abusive and uncompassionate and it can be hard to separate these thoughts and feelings from what they really are- just passing phenomena. This meditation helps to detach from these unhelpful thoughts by allowing them to just be. No need to pass judgment, or try to deny your emotions, or even attempt to push them away. Just let them be and notice them, as if from a third-person point of view. Observe as your mind relaxes and the struggle subsides while your thoughts and feelings naturally pass. 

Adapted from 'The Happiness Trap' by Russ Harris

Body scanning allows us to feel all emotions and sensations that are being held in the body. Sometimes scanning might trigger memories or unexpected emotions. Whatever you feel, it is all normal. Just notice where and how you feel sensations within your body and allow it to just be. Connect with your body in ways that enhance your awareness and strengthen your psychological flexibility. 

Adapted from 'Mindfulness-Integrated CBT for Well-being and Personal Growth' by Bruno Cayoun

The body is an amazing mechanism. It can process sensations, feelings, emotions, pain, and pleasure. Sometimes we hold emotions and feelings like tension in our bodies without our active awareness. Body scanning can help to release that tension by bringing mindful awareness inside the body and noticing sensations in each area, without trying to change or make adjustments. This simple beginner's meditation is a great way to connect to your body fully and with deep acceptance. 

Adapted from the work of Ruth Baer and the Greater Good Center

Enjoy this as an awareness exercise, for relaxation, or in your meditation practice. Mindful breathing is one way to increase overall mindfulness for enhanced psychological flexibility. 

Inspired by Ruth Baer and Bridget Grenville-Cleave

Loving-Kindness is a way to induce happiness through compassion. This meditation guides you through the process of sending warm wishes to those who you love, those you may not know, and the greater world around you. 

Inspired by Sharon Salzberg and Dr. Emma Seppala

Progressive Muscle Relaxation (PMR) is an anxiety reduction technique first introduced by Edmund Jacobson. PMR should be practiced in a private and distraction-free space in which you can relax safely. This meditation was inspired by Bruno A. Cayoun and adapted for this practice. 

Do not listen while driving or in any circumstance in which you cannot safely relax.

Hi listeners, I'm Samantha- positive psychology practitioner and researcher and I'm coming to you to give you bite-sized psychology from the best to the rest. Each week we'll dive into a new topic and uncover truths and myths, empirical evidence, and methods to implement small changes that make a huge difference in your life. We'll talk about everything from the psychology of weight loss to money, to manifestation, success, happiness, motivation, self-sabotage, and more. We're going to hack the subconscious, improve the condition of the conscious and discover the life-changing magic of your own mind. 

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