a short 1-2min meditation tip. The perception of non identifying with whatever comes to mind leads to peace.

Whenever there is a sense of "me" there will be a sense of "mine" and that leads to clinging, attachment and suffering. By letting go of grasping and identification it leads to peace and stillness. This has a taste of freedom.

Distinguishing between emotions ↔ thoughts ↔ bodily sensations ↔ grasping/urge is a powerful technique in both Early Buddhism and modern evidence-based mindfulness (MBSR, MBCT, ACT, etc.).The reason it helps so much is that it breaks the automatic chain reaction that normally keeps suffering going.

(what the Buddha calls papañca – mental proliferation)

1. Sensation arises (tight chest, heat in face, butterflies in stomach, etc.)
2. The mind instantly labels it as an emotion (“I’m angry / anxious / ashamed”)
3. Thoughts immediately pile on (“He shouldn’t have said that… I always mess up…”)
4. Grasping / aversion kicks in (urge to attack, hide, ruminate, drink, scroll, etc.)
5. The whole loop feeds itself and lasts minutes, hours, or days → suffering.

When you cannot tell these four layers apart, the process feels like one solid, real “I” that is angry/anxious. It feels undeniable and permanent.

The Normal Chain That Keeps Us Stuck

Guided meditation investigating the textures of the mind. Looking within to see where the force that moves the mind comes from? What is the cause? The neighbor played loud music at the end which gave an opportunity to observe how the mind reacts to sound with either grasping and delight or annoyance or neutral. Releasing of grasping leads to a deeper substantial peace.

Guided meditation November 23rd 2025. There was some family photos taken in the background. The unexpected sounds were used to cultivate the wisdom of accepting reality. One can't control the sounds but only how one responds and reacts to the sound. By allowing the sounds to be- not feeding the sounds with craving or ill will- then the sounds does not disturb the peace of mind.

Guided meditation starting by grounding attention in the present moment through focus on the 5 senses. Allowing mindfulness to develop in clarity and depth. Noticing the beauty of the vast spaciousness and view of the mind. Noticing and appreciating. Allowing mindfulness to grow. Enhancing stability through the heart based practices

Guided meditation, noticing spaciousness

Ever catch yourself zoning out mid-convo or while reading a book? 😩 You're not alone—science shows your mind wanders about half the time (yep, almost half your waking hours!). In this quick dive, we unpack why your brain loves to drift (spoiler: it's evolution's fault, not yours) and some simple hacks to reclaim your focus.🔥 Key Takeaways:The DMN Trap: Your brain's "autopilot" network kicks in when things get boring—hello, endless to-do lists!Dopamine Drama: Craving novelty? That's why fantasies feel better than reality (until they don't).Hack #1: Label thoughts like clouds—watch 'em float away.Hack #2: Anchor in your body for instant reset.Hack #3: Notice theHack #4: Enjoy Stillness (space between thoughts).If this hits home, like + share with your scatterbrained bestie! 👇 Drop a "🧠" if you're guilty of 3 AM overthinking.#MindWandering #BrainHacks #MeditationTips #ProductivityHack #MentalHealth

Wandering mind. Why does our mind wander? what is the force that moves our mind to attend to one thing or another? Can we attend to several things at the same time? What causes us to have awareness of one thing over another? why does the mind wander? looking back into the mind itself and exploring the nature of the wandering mind. Through clarity and insight, serenity and peace of mind develops.

Join us for a transformative guided meditation inspired by the teachings of Bhikkhu Analayo, focusing on the Brahmaviharas—the four divine abodes of loving-kindness (metta), compassion (karuna), sympathetic joy (mudita), and equanimity (upekkha)—and the profound practice of emptiness. This session draws from Analayo’s scholarly and meditative insights, blending traditional Buddhist wisdom with practical guidance to cultivate a heart of boundless kindness and a mind attuned to the nature of impermanence and non-self. Perfect for beginners and experienced practitioners alike, this meditation invites you to explore deep states of connection and release, fostering inner peace and clarity. Tune in to nurture your practice and embrace the liberating path of the Brahmaviharas and emptiness. #Meditation #Brahmaviharas #Emptiness #Buddhism #BhikkhuAnalayo