{"id":24566,"date":"2022-11-25T09:06:00","date_gmt":"2022-11-25T09:06:00","guid":{"rendered":"https:\/\/www.mindful.org\/?page_id=24566"},"modified":"2026-02-19T18:39:44","modified_gmt":"2026-02-19T18:39:44","slug":"mindfulness-getting-started","status":"publish","type":"page","link":"https:\/\/www.mindful.org\/meditation\/mindfulness-getting-started\/","title":{"rendered":"Getting Started with Mindfulness"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"640\" src=\"https:\/\/www.mindful.org\/content\/uploads\/Meditation-Mindfulness-1-1024x640.jpg\" alt=\"Getting started with mindfulness\" class=\"wp-image-30880\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/Meditation-Mindfulness-1-1024x640.jpg 1024w, https:\/\/www.mindful.org\/content\/uploads\/Meditation-Mindfulness-1-300x188.jpg 300w, https:\/\/www.mindful.org\/content\/uploads\/Meditation-Mindfulness-1-768x480.jpg 768w, https:\/\/www.mindful.org\/content\/uploads\/Meditation-Mindfulness-1-1536x960.jpg 1536w, https:\/\/www.mindful.org\/content\/uploads\/Meditation-Mindfulness-1-2048x1280.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h1 class=\"wp-block-heading has-text-align-center has-mindful-blue-color has-text-color has-link-color wp-elements-9127f099e620d92c3a082a9daa08d79f\" id=\"h-getting-started-with-mindfulness\"><em>Getting Started with Mindfulness<\/em><\/h1>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center\" id=\"h-you-have-questions-about-mindfulness-and-meditation-mindful-has-the-answers\">You have questions about mindfulness and meditation.<br><em>Mindful<\/em> has the answers.<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<script type=\"text\/javascript\">\n\/* <![CDATA[ *\/\nvar 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Try a free 3-minute guided mindfulness practice in the Mindful app. <strong><a href=\"https:\/\/shop.mindful.org\/products\/annual-subscription?abtr=true&amp;view=subscribe\">Get the free app<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-summary\">Summary<\/h2>\n\n\n\n<p><strong>Mindfulness Defined:<\/strong> Being fully present and aware of your experiences\u2014senses, thoughts, and emotions\u2014without being overly reactive or judgmental.<\/p>\n\n\n\n<p><strong>Meditation Explained:<\/strong> A form of mindful exploration where you observe your thoughts, sensations, and emotions with curiosity and kindness, using your breath as an anchor.<\/p>\n\n\n\n<p><strong>Mindfulness in Practice:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Set aside time and a quiet space.<\/li>\n\n\n\n<li>Observe the present moment without trying to change it.<\/li>\n\n\n\n<li>Notice and gently let go of judgments or distractions.<\/li>\n\n\n\n<li>Regular practice can remodel your brain and improve focus.<\/li>\n<\/ul>\n\n\n\n<p><strong>How to Meditate :<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit comfortably with a relaxed posture.<\/li>\n\n\n\n<li>Focus on your breath or other sensory anchors.<\/li>\n\n\n\n<li>When your mind wanders, kindly bring it back to your focal point.<\/li>\n<\/ul>\n\n\n\n<p><strong>Everyday Mindfulness<\/strong> : Integrate mindfulness into daily routines\u2014like pausing before answering the phone\u2014to cultivate a calmer, more attentive state.<\/p>\n\n\n\n<p><strong>Key Benefits of Mindfulness:<\/strong> Enhances awareness, reduces stress, improves focus, deepens connections, boosts creativity, and strengthens neural connections for better overall well-being.<\/p>\n\n\n\n<p><strong>Common Questions Addressed:<\/strong> There\u2019s no \u201cwrong\u201d way to practice; mindfulness is about returning to the present moment, whether you meditate alone, in a group, or through activities like yoga.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-is-mindfulness\">What is mindfulness?<\/h2>\n\n\n\n<p>Mindfulness is the basic human ability to be fully present, aware of where we are and what we\u2019re doing, and not overly reactive or overwhelmed by what\u2019s going on around us.<\/p>\n\n\n\n<p>While mindfulness is something we all naturally possess, it\u2019s more readily available to us when we practice on a daily basis.<\/p>\n\n\n\n<p>Whenever you bring awareness to what you\u2019re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you\u2019re being mindful. And there\u2019s growing research showing that when you train your brain to be mindful, you\u2019re actually remodeling the physical structure of your brain.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.<\/p>\n<\/blockquote>\n\n\n\n<p><strong>Watch this video to discover what mindfulness is all about<\/strong><\/p>\n\n\n\n<iframe loading=\"lazy\" src=\"https:\/\/drive.google.com\/file\/d\/1-JDQUZ5MRrLnuRb0GyFu4ffWAoNQVYuj\/preview\" width=\"640\" height=\"480\" allow=\"autoplay\"><\/iframe>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-is-meditation\">What is meditation?<\/h2>\n\n\n\n<p>Meditation is exploring. It&#8217;s not a fixed destination. Your head doesn&#8217;t become vacuumed free of thought, utterly undistracted. It&#8217;s a special place where each and every moment is momentous. When we meditate we venture into the workings of our minds: our sensations (air blowing on our skin or a harsh smell wafting into the room), our emotions (love this, hate that, crave this, loathe that) and thoughts (wouldn\u2019t it be weird to see an elephant playing <g class=\"gr_ gr_5 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar multiReplace\" id=\"5\">a trumpet<\/g>).<\/p>\n\n\n\n<p>Mindfulness meditation asks us to suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness, to ourselves and others.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-do-i-practice-mindfulness-and-meditation\">How do I practice mindfulness and meditation?<\/h2>\n\n\n\n<p>Mindfulness is available to us in every moment, whether through meditations and body scans, or mindful moment practices like taking time to pause and breathe when the phone rings instead of rushing to answer it.<\/p>\n\n\n\n<p>Jon Kabat-Zinn, creator of the research-backed stress-reduction program&nbsp;Mindfulness-Based Stress Reduction&nbsp;(MBSR), explains how mindfulness lights up parts of our brains that aren\u2019t normally activated when we\u2019re mindlessly running on autopilot.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Jon Kabat Zinn   Me Me Me\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ULJSacYFzzQ?start=1&#038;feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/www.mindful.org\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>&#8220;Mindfulness is&nbsp;<g class=\"gr_ gr_4 gr-alert gr_gramm gr_inline_cards gr_run_anim Grammar only-ins doubleReplace replaceWithoutSep\" id=\"4\">awareness<\/g>&nbsp;that arises through paying attention, on purpose, in the present moment, non-judgementally,\u201d says Kabat-Zinn. \u201cAnd then I sometimes add, in the service of self-understanding and wisdom.\u201d<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\" style=\"display:none\"><a href=\"https:\/\/mailchi.mp\/mindful\/sfbcf98skw?_ga=2.263973065.496548942.1610919702-31860911.1604412855&amp;_gac=1.27486798.1610745924.CjwKCAiAl4WABhAJEiwATUnEF6Q8sixS74t73nEbLXrIP3-_shjdFd3H4NV0SjS-xoaS0GrQbR-GTRoCX-AQAvD_BwE\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/www.mindful.org\/content\/uploads\/HowtoMeditate-EmailSeries-5-1-1024x512.png\" alt=\"Expand your mindfulness practice with meditation for beginners\" class=\"wp-image-47199\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/HowtoMeditate-EmailSeries-5-1-1024x512.png 1024w, https:\/\/www.mindful.org\/content\/uploads\/HowtoMeditate-EmailSeries-5-1-300x150.png 300w, https:\/\/www.mindful.org\/content\/uploads\/HowtoMeditate-EmailSeries-5-1-768x384.png 768w, https:\/\/www.mindful.org\/content\/uploads\/HowtoMeditate-EmailSeries-5-1.png 1400w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<h2 class=\"wp-block-mindful-section-header heading heading--section heading--left has-black-text\"><span>Read about Meditation &amp; The Brain<\/span><\/h2>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">No posts found<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-basics-of-mindfulness-practice\">The Basics of Mindfulness Practice<\/h2>\n\n\n\n<p>Mindfulness helps&nbsp;us put some space between ourselves and our reactions, breaking down our conditioned responses.&nbsp;<a href=\"https:\/\/www.mindful.org\/how-to-practice-mindfulness\/\" target=\"_blank\" rel=\"noreferrer noopener\">Here\u2019s how to tune into mindfulness<\/a>&nbsp;throughout the day:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.mindful.org\/content\/uploads\/meditate-4.jpeg\" alt=\"The basics of a mindfulness practice\" class=\"wp-image-24512\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/meditate-4.jpeg 300w, https:\/\/www.mindful.org\/content\/uploads\/meditate-4-150x150.jpeg 150w, https:\/\/www.mindful.org\/content\/uploads\/meditate-4-24x24.jpeg 24w, https:\/\/www.mindful.org\/content\/uploads\/meditate-4-48x48.jpeg 48w, https:\/\/www.mindful.org\/content\/uploads\/meditate-4-96x96.jpeg 96w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/figure>\n<\/div>\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Set aside some time.&nbsp;<\/strong>You don\u2019t need a meditation cushion or bench, or any sort of special equipment to access your mindfulness skills\u2014but you do need to set aside some time and space.<br><br><\/li>\n\n\n\n<li><strong>Observe the present moment as it is.&nbsp;<\/strong>The aim of mindfulness is not quieting the mind, or attempting to achieve a state of eternal calm. The goal is simple: we\u2019re aiming to pay attention to the present moment, without judgment. Easier said than done, we know.<br><br><\/li>\n\n\n\n<li><strong>Let your judgments roll by.<\/strong>&nbsp;When we notice judgments arise during our practice, we can make a mental note of them, and let them pass.<br><br><\/li>\n\n\n\n<li><strong>Return to observing the present moment as it is.&nbsp;<\/strong>Our minds often get carried away in thought. That\u2019s why mindfulness is the practice of returning, again and again, to the present moment.<br><br><\/li>\n\n\n\n<li><strong>Be kind to your wandering mind.&nbsp;<\/strong>Don\u2019t judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered off, and gently bring it back.<\/li>\n<\/ol>\n\n\n\n<p>That\u2019s the practice. It\u2019s often been said that it\u2019s very simple, but it\u2019s not necessarily easy. The work is to just keep doing it. Results will accrue.<\/p>\n\n\n\n<p>Turn these moments into a daily practice with short guided sessions and gentle reminders. <strong><a href=\"https:\/\/shop.mindful.org\/products\/annual-subscription?abtr=true&amp;view=subscribe\">Get the free Mindful app<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-meditate\">How to Meditate<\/h2>\n\n\n\n<p>This meditation focuses on the breath, not because there is anything special about it, but because the physical sensation of breathing is always there and you can use it as an anchor to the present moment. Throughout the practice you may find yourself caught up in thoughts, emotions, sounds\u2014wherever your mind goes, simply come back again to the next breath. Even if&nbsp;you only come back once, that\u2019s okay.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-a-simple-meditation-practice\">A Simple Meditation Practice<\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Sit comfortably.<\/strong>&nbsp;Find a spot that gives you a stable, solid, comfortable seat.<\/li>\n\n\n\n<li><strong>Notice what your legs are doing.<\/strong>&nbsp;If on a cushion, cross your legs comfortably in front of you. If on a chair, rest the bottoms of your feet on the floor.<\/li>\n\n\n\n<li><strong>Straighten your upper body<\/strong>\u2014but don\u2019t stiffen. Your spine has natural curvature. Let it be there.<\/li>\n\n\n\n<li><strong>Notice what your arms are doing.&nbsp;<\/strong>Situate your upper arms parallel to your upper body. Rest the palms of your hands on your legs wherever it feels most natural.<\/li>\n\n\n\n<li><strong>Soften your gaze.&nbsp;<\/strong>Drop your chin a little and let your gaze fall gently downward. It\u2019s not necessary to close your eyes. You can simply let what appears before your eyes be there without focusing on it.<\/li>\n\n\n\n<li><strong>Feel&nbsp;your breath.<\/strong>&nbsp;Bring your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest.<\/li>\n\n\n\n<li><strong>Notice when&nbsp;your mind wanders from your breath.&nbsp;<\/strong>Inevitably, your attention will leave the breath and wander to other places. Don\u2019t worry. There\u2019s no need to block or eliminate thinking. When you notice your mind wandering gently return your attention to the breath.<\/li>\n\n\n\n<li><strong>Be kind about your wandering mind.&nbsp;<\/strong>You may find your mind wandering constantly<strong>\u2014<\/strong>that\u2019s normal, too. Instead of wrestling with your thoughts, practice observing them without reacting. Just sit and pay attention. As hard as it is to maintain, that\u2019s all there is. Come back to your breath over and over again, without judgment or expectation.<\/li>\n\n\n\n<li><strong>When you\u2019re ready, gently lift your gaze\u00a0<\/strong>(if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.<br><br>Follow this exact practice with a guided audio version. Just press play and begin.<strong> <a href=\"https:\/\/shop.mindful.org\/products\/annual-subscription?abtr=true&amp;view=subscribe\">Try the free session in the app<\/a><\/strong><\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-mindful-practices-for-every-day\">Mindful Practices for Every Day<\/h2>\n\n\n\n<p>As you spend time practicing mindfulness, you\u2019ll probably find yourself feeling kinder, calmer, and <a href=\"https:\/\/www.mindful.org\/the-benefits-of-being-a-patient-person\/\">more patient<\/a>. These shifts in your experience are likely to generate changes in other parts of your life as well.<\/p>\n\n\n\n<p>Mindfulness can help you become more playful, maximize your enjoyment of a long conversation with a friend over a cup of tea, then wind down for a relaxing night\u2019s sleep. Try these 4 practices this week:<\/p>\n\n\n\n<div class=\"wp-block-columns grid has-4-columns\">\n<div class=\"wp-block-column col-3_md-6_sm-12\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https:\/\/www.mindful.org\/walk-this-way\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" src=\"https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-17-2.png\" alt=\"\" class=\"wp-image-24986\"><\/a><\/figure><\/div>\n<p class=\"has-text-align-center has-small-font-size\"><a href=\"https:\/\/www.mindful.org\/walk-this-way\/\">Try This Simple Walking Meditation<\/a><\/p>\n<\/div>\n<div class=\"wp-block-column col-3_md-6_sm-12\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https:\/\/www.mindful.org\/tuning-in\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"992\" height=\"992\" src=\"https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-18-2.png\" alt=\"\" class=\"wp-image-24987\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-18-2.png 992w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-18-2-300x300.png 300w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-18-2-150x150.png 150w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-18-2-768x768.png 768w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-18-2-24x24.png 24w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-18-2-48x48.png 48w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-18-2-96x96.png 96w\" sizes=\"auto, (max-width: 992px) 100vw, 992px\" \/><\/a><\/figure><\/div>\n<p class=\"has-text-align-center has-small-font-size\"><a href=\"https:\/\/www.mindful.org\/tuning-in\/\">5 Steps to Mindful Listening<\/a><\/p>\n<\/div>\n<div class=\"wp-block-column col-3_md-6_sm-12\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https:\/\/www.mindful.org\/be-kind-to-yourself-right-now\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"992\" height=\"992\" src=\"https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-16-2.png\" alt=\"\" class=\"wp-image-24988\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-16-2.png 992w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-16-2-300x300.png 300w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-16-2-150x150.png 150w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-16-2-768x768.png 768w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-16-2-24x24.png 24w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-16-2-48x48.png 48w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-16-2-96x96.png 96w\" sizes=\"auto, (max-width: 992px) 100vw, 992px\" \/><\/a><\/figure><\/div>\n<p class=\"has-text-align-center has-small-font-size\"><a href=\"https:\/\/www.mindful.org\/be-kind-to-yourself-right-now\/\">Loving-Kindness Practice for Every Day<\/a><\/p>\n<\/div>\n<div class=\"wp-block-column col-3_md-6_sm-12\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https:\/\/www.mindful.org\/5-steps-to-wind-down-and-fall-asleep\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"992\" height=\"992\" src=\"https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-19-2.png\" alt=\"\" class=\"wp-image-24989\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-19-2.png 992w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-19-2-300x300.png 300w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-19-2-150x150.png 150w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-19-2-768x768.png 768w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-19-2-24x24.png 24w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-19-2-48x48.png 48w, https:\/\/www.mindful.org\/content\/uploads\/jason-lee-getting-started-19-2-96x96.png 96w\" sizes=\"auto, (max-width: 992px) 100vw, 992px\" \/><\/a><\/figure><\/div>\n<p class=\"has-text-align-center has-small-font-size\"><a href=\"https:\/\/www.mindful.org\/5-steps-to-wind-down-and-fall-asleep\/\">5 Steps to Wind Down and Fall Asleep<\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-meditation-101-simple-guided-meditations\">Meditation 101: Simple Guided Meditations<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-a-simple-breathing-meditation-for-beginners\">1. A Simple Breathing Meditation for Beginners<\/h3>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\t5-Minute Breathing Meditation\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"300\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">5:00<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<div class=\"podcast__excerpt\">\n\t\t\t<p>This practice can help reduce stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your concentration skills.<\/p>\n\n\t\t\t\t\t<\/div>\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/winston-breathing-5mins.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-a-body-scan-to-cultivate-mindfulness\">2. A Body Scan to Cultivate Mindfulness<\/h3>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\t3-Minute Body Scan Meditation\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"180\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">3:00<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<div class=\"podcast__excerpt\">\n\t\t\t<p>A brief mindfulness meditation practice to relax your body and focus your mind.<\/p>\n\n\t\t\t\t\t<\/div>\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/3-minute-Body-Scan-Meditation.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-a-simple-awareness-of-breath-practice\">3. A Simple Awareness of Breath Practice<\/h3>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\tAn 11-Minute Awareness of Breath Meditation\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"660\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">11:00<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<div class=\"podcast__excerpt\">\n\t\t\t<p>One of the oldest meditation practices is also one of the simplest: Sit, and know you\u2019re sitting.<\/p>\n\n\t\t\t\t\t<\/div>\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/SusanKaiserGreenland.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-a-compassion-meditation\">4. A Compassion Meditation<\/h3>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\tBreathing Compassion In and Out\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"1200\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">20:00<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<div class=\"podcast__excerpt\">\n\t\t\t<p>A loving-kindness meditation to reduce negative emotions like anxiety and depression and increase positive emotions like happiness and joy.<\/p>\n\n\t\t\t\t\t<\/div>\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/Kristin_Neff.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-a-guided-meditation-for-easing-into-sleep\">5. A Guided Meditation for Easing into Sleep<\/h3>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\tA Guided Meditation for Sleep \n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"1200\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">20:00<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<div class=\"podcast__excerpt\">\n\t\t\t<p>A 20-minute bedtime practice to help you stay settled and less caught up in your thoughts, as you fall asleep.<\/p>\n\n\t\t\t\t\t<\/div>\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/f249pZauRVtO.128.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-a-nbsp-meditation-practice-for-anxiety\">6. A&nbsp;Meditation Practice for Anxiety<\/h3>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\tA 20-Minute Meditation for Working with Anxiety\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"1200\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">20:00<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<div class=\"podcast__excerpt\">\n\t\t\t<p>This meditation combines breath awareness, the body scan, and mindfulness of thoughts to explore sources of stress and anxiety.<\/p>\n\n\t\t\t\t\t<\/div>\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/mbsrWkbkAnxiety_20-Meditation_on_Anxious_Emotions_20_min.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-7-a-loving-kindness-nbsp-meditation-for-deep-connection\">7. A Loving-Kindness&nbsp;Meditation for Deep Connection<\/h3>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\tLoving-Kindness Heartscape Meditation\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"2820\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">47:00<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<div class=\"podcast__excerpt\">\n\t\t\t<p>Jon Kabat-Zinn leads this heartscape meditation for deep healing of ourselves and others.<\/p>\n\n\t\t\t\t\t<\/div>\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/LovingKindness.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<div style=\"height:84px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-5-common-mindfulness-meditation-questions\">5 Common Mindfulness Meditation Questions<\/h2>\n\n\n\n<p><strong>1. Is there a wrong way to meditate? A right way to meditate?<\/strong><\/p>\n\n\n\n<p>People think they\u2019re messing up when they\u2019re meditating because of how busy the mind is. But getting lost in thought, noticing it, and returning to your chosen meditation object\u2014 breath, sound, body sensation, or something else\u2014is how it\u2019s done. That\u2019s about it. If you\u2019re doing that, you\u2019re doing it right!<\/p>\n\n\n\n<p><strong>2. Are there more formal ways to take up mindfulness practice?<\/strong><\/p>\n\n\n\n<p>Mindfulness can be practiced solo, anytime, or with like-minded friends. But there are others ways, and many resources, to tap into.&nbsp;<a href=\"https:\/\/www.mindful.org\/no-blueprint-just-love\/\" target=\"_blank\" rel=\"noreferrer noopener\">Mindfulness-Based Stress Reduction<\/a>,&nbsp;<a href=\"https:\/\/www.mindful.org\/mindfulness-future-therapy\/\" target=\"_blank\" rel=\"noreferrer noopener\">Mindfulness-Based Cognitive Therapy<\/a>, and other mindfulness-based trainings are available across North America. We\u2019ve organized a list of centers&nbsp;here.<\/p>\n\n\n\n<p>Daily <a href=\"https:\/\/www.mindful.org\/category\/mindful-skills\/meditation\/guided-meditation\/\">guided meditations<\/a> are also available by smartphone app, or you can practice in person at a meditation center.&nbsp;<a href=\"https:\/\/www.mindful.org\/choosing-a-mindfulness-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">Read more about the types of programs currently available<\/a>.<\/p>\n\n\n\n<p><strong>3. Do I have to practice every day?<\/strong><\/p>\n\n\n\n<p>No, but being that it\u2019s a beneficial practice, you may well find that the more you do it, the more you\u2019ll find it beneficial to your life. Read Jack Kornfield\u2019s guidelines for developing a daily practice&nbsp;<a href=\"https:\/\/www.mindful.org\/developing-a-daily-practice\/\">here<\/a>.<br><br><strong>4. How do I find a meditation instructor?<\/strong><\/p>\n\n\n\n<p>If you want to make mindfulness a part of your life, you\u2019ll probably want to consider working with a meditation teacher or instructor. You can even do that online using a video chat format of some kind, but even then the same principles apply. Here are 4 questions to consider when looking for a meditation teacher: 1) Do you have good chemistry with them? 2) Are they open and accessible? 3) Do they have a deep understanding of the practice? 4) Could they regard you like a friend?<\/p>\n\n\n\n<p><strong>5. How do yoga and mindfulness work together?<\/strong><\/p>\n\n\n\n<p>There are a number of yoga poses that will help you with your mindfulness meditation practice. Here are&nbsp;<a href=\"https:\/\/www.mindful.org\/yoga-poses-for-meditation\/\" target=\"_blank\" rel=\"noreferrer noopener\">10 simple yoga exercises<\/a>&nbsp;to reduce stress, improve well-being, and get you primed for a sitting meditation session\u2014or anytime.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-are-the-benefits-of-meditation\">What are the benefits of meditation?<\/h2>\n\n\n\n<p>Of course, when we meditate it doesn\u2019t help to fixate on the benefits, but rather just to do the practice. That being said, there are plenty of benefits. Here are five reasons to practice mindfulness.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.mindful.org\/point-of-view-when-vulnerability-and-trauma-collide\/\" target=\"_blank\" rel=\"noreferrer noopener\">Understand your pain<\/a><\/strong>. Pain is a fact of life, but it doesn\u2019t have to rule you. Mindfulness can help you reshape your relationship with mental and physical pain.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.mindful.org\/sharon-salzberg-connect-with-kindness\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Connect better<\/strong><\/a>.&nbsp;<\/strong>Ever find yourself staring blankly at a friend, lover, child, and you\u2019ve no idea what they\u2019re saying? Mindfulness helps you give them your full attention.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.mindful.org\/10-seconds-to-less-stress\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Lower stress.&nbsp;<\/strong><\/a>There\u2019s lots of evidence these days that excess stress causes lots of illnesses and makes other illnesses worse. Mindfulness decreases stress.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.mindful.org\/manage-attention-not-time\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Focus&nbsp;your mind<\/strong><\/a><strong>.&nbsp;<\/strong>It can be frustrating to have our mind stray off what we\u2019re doing and be pulled in six directions. Meditation hones our innate ability to focus.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.mindful.org\/remedies-for-your-anxious-mind\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Reduce brain chatter<g class=\"gr_ gr_5 gr-alert gr_gramm gr_inline_cards gr_run_anim Style replaceWithoutSep\" id=\"5\">.<\/g><\/strong><\/a><g class=\"gr_ gr_5 gr-alert gr_gramm gr_inline_cards gr_disable_anim_appear Style replaceWithoutSep\" id=\"5\">The<\/g> nattering, chattering voice in our head seems never to leave us alone. Isn\u2019t it time we gave it a little break?<br><br>No extra time needed. Practice mindfulness in 3\u201310 minutes with guided sessions you can do anywhere. <strong><a href=\"https:\/\/shop.mindful.org\/products\/annual-subscription?abtr=true&amp;view=subscribe\">Open the free app<\/a><\/strong><br><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-mindful-section-header heading heading--section heading--left has-black-text\"><span>Read about the Power of Your Breath<\/span><\/h2>\n\n\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/breath-brains-remote-control\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/goh-breath.jpg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/goh-breath.jpg 740w, https:\/\/www.mindful.org\/content\/uploads\/goh-breath-300x145.jpg 300w\" alt=\"breathing brain\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tBreathing Meditations\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/breath-brains-remote-control\/\" >Your Breath is Your Brain\u2019s Remote Control<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tA study has found evidence to show that there is actually a direct link between nasal breathing and our cognitive functions.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/breath-brains-remote-control\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Crystal Goh<\/li>\n\t\t\t\t\t<li class=\"posts__date\">February 16, 2017<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n\n\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/fight-stress-intentional-breathing\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/Image.jpg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/Image.jpg 740w, https:\/\/www.mindful.org\/content\/uploads\/Image-300x145.jpg 300w\" alt=\"Woman with curly dark hair wearing a white sleeveless top against a white wall with wooden shelving.\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tBreathing Meditations\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/fight-stress-intentional-breathing\/\" >How to Fight Stress with Intentional Breathing<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tThis simple yet effective form of deep breathing defuses the stress feedback loop and teaches your brain and body to relax.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/fight-stress-intentional-breathing\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">B Grace Bullock PhD<\/li>\n\t\t\t\t\t<li class=\"posts__date\">February 6, 2017<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/how-your-breath-controls-your-mood-and-attention\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/lungs-2.png\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/lungs-2.png 1920w, https:\/\/www.mindful.org\/content\/uploads\/lungs-2-300x188.png 300w, https:\/\/www.mindful.org\/content\/uploads\/lungs-2-1024x640.png 1024w, https:\/\/www.mindful.org\/content\/uploads\/lungs-2-768x480.png 768w, https:\/\/www.mindful.org\/content\/uploads\/lungs-2-1536x960.png 1536w\" alt=\"illustration of lungs\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tBreathing Meditations\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/how-your-breath-controls-your-mood-and-attention\/\" >How Your Breath Controls Your Mood and Attention<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tNew research explores the relationship between the pace and intentionality of your breathing, and the brain networks involved in mood, attention, and body awareness.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/how-your-breath-controls-your-mood-and-attention\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">B Grace Bullock PhD<\/li>\n\t\t\t\t\t<li class=\"posts__date\">September 5, 2019<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-mindful-section-header heading heading--section heading--left has-black-text\"><span>More Audio Mindfulness practices<\/span><\/h2>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\tA Basic Meditation to Tame Your Inner Critic\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"720\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">12:00<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<div class=\"podcast__excerpt\">\n\t\t\t<p>An in-the-moment exercise for confronting the nagging voice in your head.<\/p>\n\n\t\t\t\t\t<\/div>\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/Working_With_The_Inner_Critic.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\tA 5-minute Gratitude Practice: Savor Through the Senses\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"300\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">5:00<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<div class=\"podcast__excerpt\">\n\t\t\t<p>A mindfulness practice for cultivating life&#8217;s small delights as you move through the senses.<\/p>\n\n\t\t\t\t\t<\/div>\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/smookler-savor.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\tA Mindfulness Practice for Preschoolers\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"240\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">4:00<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<div class=\"podcast__excerpt\">\n\t\t\t<p>A practice for teaching preschool children the basics of mindfulness by drawing on the elements of nature. <\/p>\n\n\t\t\t\t\t<\/div>\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/preschool-practice.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\tA Mindfulness Practice for Kids: Coming Back to the Positive\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"480\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">8:00<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<div class=\"podcast__excerpt\">\n\t\t\t<p>A simple practice to help kids take some time to notice what has gone well and see what happens next.<\/p>\n\n\t\t\t\t\t<\/div>\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/Mindful_Kids_Practice_Coming_Back_to_Positive.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\tA Mindfulness Practice for Teens and Tweens\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"480\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">8:00<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<div class=\"podcast__excerpt\">\n\t\t\t<p>A simple meditation, appropriate for older kids, that uses counting breaths to cultivate mindful awareness, decrease mind wandering and negative thought loops, and improve mood. <\/p>\n\n\t\t\t\t\t<\/div>\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/01_Kids_Breath_Counting_Practice_8_Min.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-mindful-section-header heading heading--section heading--left has-black-text\"><span>Video: mindful movement practice<\/span><\/h2>\n\n\n\n<p>Mindful movement can help you tap into that space beyond your busy mind where you are already calm and clear. By focusing on the breath while doing some simple movements you can synchronize your mind and body with breath and rhythm. What happens when you do that, even after just a few minutes, is you begin to pause and start to focus.<br><br><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"2-Minute Mindful Movement Practice\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/yxPV7_7eLtM?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/www.mindful.org\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-why-practice-mindfulness\">Why Practice Mindfulness?<\/h2>\n\n\n\n<p>Some of the most popular ideas about mindfulness are just plain wrong. When you begin to practice it, you may find the experience quite different than what you expected. There\u2019s a good chance you\u2019ll be pleasantly surprised.<\/p>\n\n\n\n<p>Mindful\u2019s founding editor, Barry Boyce sets the record straight regarding these&nbsp;<a href=\"https:\/\/www.mindful.org\/5-things-people-get-wrong-about-mindfulness\/\" target=\"_blank\" rel=\"noreferrer noopener\">5 things people get wrong about mindfulness:<\/a><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Mindfulness isn\u2019t about \u201cfixing\u201d you<\/li>\n\n\n\n<li>Mindfulness is not about&nbsp;stopping your thoughts<\/li>\n\n\n\n<li>Mindfulness does not belong to a religion<\/li>\n\n\n\n<li>Mindfulness&nbsp;is not an escape from reality<\/li>\n\n\n\n<li>Mindfulness is not a panacea<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-mindfulness-is-about-more-than-just-stress-reduction\">Mindfulness Is About More than Just Stress Reduction<\/h4>\n\n\n\n<p>Stress reduction is often an effect of mindfulness practice, but the ultimate goal isn\u2019t meant to be stress reduction. The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.<\/p>\n\n\n\n<p><strong>Mindfulness trains your body to thrive:<\/strong>&nbsp;Athletes around the world use mindfulness to foster peak performance\u2014from&nbsp;<a href=\"http:\/\/psycnet.apa.org\/journals\/cns\/1\/4\/339\/\" target=\"_blank\" rel=\"noreferrer noopener\">university basketball players<\/a>&nbsp;practicing&nbsp;<a href=\"https:\/\/www.mindful.org\/three-ways-acceptance-helps-work-difficult-emotions\/\" target=\"_blank\" rel=\"noreferrer noopener\">acceptance of negative thoughts<\/a>&nbsp;before games, to&nbsp;<a href=\"http:\/\/journal.frontiersin.org\/article\/10.3389\/fnbeh.2015.00229\/full\" target=\"_blank\" rel=\"noreferrer noopener\">BMX champions learning to follow their breath<\/a>, and&nbsp;<a href=\"https:\/\/www.mindful.org\/using-fear-to-tap-into-your-superpowers\/\" target=\"_blank\" rel=\"noreferrer noopener\">big-wave surfers transforming their fears<\/a>. Seattle Seahawks Coach Pete Carroll, assisted by sports psychologist&nbsp;Michael Gervais, talks about coaching the \u201cwhole person.\u201d As writer Hugh Delehanty illustrates, players learn a blend of mindfulness, which Gervais calls tactical breathing, and cognitive behavioral training to foster what he calls \u201cfull presence and conviction in the moment.\u201d&nbsp;<\/p>\n\n\n\n<p><strong>Mindfulness boosts creativity:&nbsp;<\/strong>Whether it\u2019s&nbsp;writing,&nbsp;drawing, or&nbsp;coloring, they all have accompanying meditative practices. We can also&nbsp;<a href=\"https:\/\/www.mindful.org\/apply-mindfulness-creative-process\/\" target=\"_blank\" rel=\"noreferrer noopener\">apply mindfulness to the creative process<\/a>.<\/p>\n\n\n\n<p><strong>Mindfulness strengthens neural connections:&nbsp;<\/strong>By training our brains in mindfulness and related practices, we can build new neural pathways and networks in the brain, boosting concentration, flexibility, and awareness.&nbsp;<a href=\"https:\/\/www.mindful.org\/science-reveals-well-skill\/\" target=\"_blank\" rel=\"noreferrer noopener\">Well-being is a skill<\/a>&nbsp;that can be learned. &nbsp;<a href=\"https:\/\/www.mindful.org\/a-basic-mindfulness-practice-to-strengthen-neural-connections\/\" target=\"_blank\" rel=\"noreferrer noopener\">Try this basic meditation to strengthen neural connections.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-explore-mindful\">Explore Mindful<\/h4>\n\n\n\n<p>Mindful has many resources to help you live a more mindful life and tap into the best of who you are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.mindful.org\/how-to-meditate\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to Meditate<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.mindful.org\/category\/mindful-skills\/meditation\/guided-meditation\/\" target=\"_blank\" rel=\"noreferrer noopener\">Guided Meditation<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.mindful.org\/mindfulness-meditation-anxiety\/\" target=\"_blank\" rel=\"noreferrer noopener\">Meditation for Anxiety<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/shop.mindful.org\/products\/mindful-subscription\">Mindful Subscription<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/mindful-magazine.myshopify.com\/collections\/special-editions\" target=\"_blank\" rel=\"noreferrer noopener\">Special Edition Guides<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/learning.mindful.org\/\" target=\"_blank\" rel=\"noreferrer noopener\">Mindful Online Learning<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns featured-products-heading is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h3 class=\"wp-block-heading\" id=\"h-featured-mindful-products\">Featured Mindful Products<\/h3>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<p class=\"has-text-align-right\"><a href=\"https:\/\/shop.mindful.org\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/shop.mindful.org\" target=\"_blank\" rel=\"noreferrer noopener\">Visit our Store<\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<div class=\"wp-block-stackable-carousel stk-block-carousel stk--is-slide stk--infinite-scroll stk--arrows-justify-space-between stk--arrows-align-center stk-block stk-6cd755f\" data-slides-to-show=\"3\" data-block-id=\"6cd755f\"><style>.stk-6cd755f {--slides-to-show:3 !important;}<\/style><div class=\"stk-block-carousel__content-wrapper\"><div class=\"stk-row stk-inner-blocks stk-block-content stk-block-carousel__slider-wrapper stk-content-align stk-6cd755f-column\"><div class=\"stk-block-carousel__slider\" role=\"list\" data-autoplay=\"4000\" data-label-slide-of=\"Slide %%d of %%d\">\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-8aaca6f\" data-v=\"4\" data-block-id=\"8aaca6f\"><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-8aaca6f-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-8aaca6f-inner-blocks\">\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/shop.mindful.org\/collections\/featured-products\/products\/self-love-affirmations?utm_source=morg-digital&amp;utm_medium=product&amp;utm_id=productcarouseltest-oct2024&amp;utm_content=article\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"534\" height=\"696\" src=\"https:\/\/www.mindful.org\/content\/uploads\/featured1.jpg\" alt=\"\" class=\"wp-image-646817\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/featured1.jpg 534w, https:\/\/www.mindful.org\/content\/uploads\/featured1-230x300.jpg 230w\" sizes=\"auto, (max-width: 534px) 100vw, 534px\" \/><\/a><\/figure>\n<\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-d4130e1\" data-v=\"4\" data-block-id=\"d4130e1\"><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-d4130e1-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-d4130e1-inner-blocks\">\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/shop.mindful.org\/collections\/featured-products\/products\/foundation-of-act-course?utm_source=morg-digital&amp;utm_medium=product&amp;utm_id=productcarouseltest-oct2024&amp;utm_content=article\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"535\" height=\"696\" src=\"https:\/\/www.mindful.org\/content\/uploads\/featured2.jpg\" alt=\"\" class=\"wp-image-646816\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/featured2.jpg 535w, https:\/\/www.mindful.org\/content\/uploads\/featured2-231x300.jpg 231w\" sizes=\"auto, (max-width: 535px) 100vw, 535px\" \/><\/a><\/figure>\n<\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-1e1f97f\" data-v=\"4\" data-block-id=\"1e1f97f\"><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-1e1f97f-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-1e1f97f-inner-blocks\">\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/shop.mindful.org\/collections\/featured-products\/products\/gratitude-cards?utm_source=morg-digital&amp;utm_medium=product&amp;utm_id=productcarouseltest-oct2024&amp;utm_content=article\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"536\" height=\"697\" src=\"https:\/\/www.mindful.org\/content\/uploads\/featured3.jpg\" alt=\"\" class=\"wp-image-646815\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/featured3.jpg 536w, https:\/\/www.mindful.org\/content\/uploads\/featured3-231x300.jpg 231w\" sizes=\"auto, (max-width: 536px) 100vw, 536px\" \/><\/a><\/figure>\n<\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-27541c2\" data-v=\"4\" data-block-id=\"27541c2\"><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-27541c2-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-27541c2-inner-blocks\">\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/shop.mindful.org\/collections\/featured-products\/products\/yoga-nidra-deep-rest-and-renewal?utm_source=morg-digital&amp;utm_medium=product&amp;utm_id=productcarouseltest-oct2024&amp;utm_content=article\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"536\" height=\"696\" src=\"https:\/\/www.mindful.org\/content\/uploads\/featured4.jpg\" alt=\"\" class=\"wp-image-646814\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/featured4.jpg 536w, https:\/\/www.mindful.org\/content\/uploads\/featured4-231x300.jpg 231w\" sizes=\"auto, (max-width: 536px) 100vw, 536px\" \/><\/a><\/figure>\n<\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-stackable-column stk-block-column stk-column stk-block stk-c98c467\" data-v=\"4\" data-block-id=\"c98c467\"><div class=\"stk-column-wrapper stk-block-column__content stk-container stk-c98c467-container stk--no-background stk--no-padding\"><div class=\"stk-block-content stk-inner-blocks stk-c98c467-inner-blocks\">\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/shop.mindful.org\/collections\/featured-products\/products\/mindful-living-journal?utm_source=morg-digital&amp;utm_medium=product&amp;utm_id=productcarouseltest-oct2024&amp;utm_content=article\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"535\" height=\"697\" src=\"https:\/\/www.mindful.org\/content\/uploads\/featured5.jpg\" alt=\"\" class=\"wp-image-646813\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/featured5.jpg 535w, https:\/\/www.mindful.org\/content\/uploads\/featured5-230x300.jpg 230w\" sizes=\"auto, (max-width: 535px) 100vw, 535px\" \/><\/a><\/figure>\n<\/div><\/div><\/div>\n<\/div><div class=\"stk-block-carousel__buttons\"><button class=\"stk-block-carousel__button stk-block-carousel__button__prev\" aria-label=\"Previous slide\"><svg aria-hidden=\"true\" data-prefix=\"fas\" data-icon=\"chevron-left\" class=\"svg-inline--fa fa-chevron-left\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 320 512\" width=\"32\" height=\"32\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><\/button><button class=\"stk-block-carousel__button stk-block-carousel__button__next\" aria-label=\"Next slide\"><svg aria-hidden=\"true\" data-prefix=\"fas\" data-icon=\"chevron-right\" class=\"svg-inline--fa fa-chevron-right\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 320 512\" width=\"32\" height=\"32\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><\/button><\/div><\/div><div class=\"stk-block-carousel__dots\" role=\"list\" data-label=\"Slide %%d\"><\/div><\/div><\/div>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-meditation-apps\">Meditation Apps<\/h4>\n\n\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/free-mindfulness-apps-worthy-of-your-attention\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/phone-1.png\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/phone-1.png 1920w, https:\/\/www.mindful.org\/content\/uploads\/phone-1-300x188.png 300w, https:\/\/www.mindful.org\/content\/uploads\/phone-1-1024x640.png 1024w, https:\/\/www.mindful.org\/content\/uploads\/phone-1-768x480.png 768w, https:\/\/www.mindful.org\/content\/uploads\/phone-1-1536x960.png 1536w\" alt=\"Free Mindfulness Apps - Illustration of a smart phone\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tBooks &amp; Reviews\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/free-mindfulness-apps-worthy-of-your-attention\/\" >Free Meditation Apps Worthy of Your Attention<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tMindfulness apps are trending in a big way. Here are five we&#8217;re happy we downloaded.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/free-mindfulness-apps-worthy-of-your-attention\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Kira M. Newman<\/li>\n\t\t\t\t\t<li class=\"posts__date\">November 15, 2023<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/how-do-mindfulness-apps-work\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/apps.png\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/apps.png 740w, https:\/\/www.mindful.org\/content\/uploads\/apps-300x145.png 300w\" alt=\"woman sitting with phone\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tBooks &amp; Reviews\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/how-do-mindfulness-apps-work\/\" >How Do Mindfulness Apps Work?<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tResearch on mindfulness apps is limited, but here\u2019s what we know so far.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/how-do-mindfulness-apps-work\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Kira M. Newman<\/li>\n\t\t\t\t\t<li class=\"posts__date\">June 26, 2018<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/tech-yourself-dont-wreck-yourself-2\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/3-Mindful-Apps-for-Genuine-Connection.jpg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/3-Mindful-Apps-for-Genuine-Connection.jpg 1920w, https:\/\/www.mindful.org\/content\/uploads\/3-Mindful-Apps-for-Genuine-Connection-300x188.jpg 300w, https:\/\/www.mindful.org\/content\/uploads\/3-Mindful-Apps-for-Genuine-Connection-1024x640.jpg 1024w, https:\/\/www.mindful.org\/content\/uploads\/3-Mindful-Apps-for-Genuine-Connection-768x480.jpg 768w, https:\/\/www.mindful.org\/content\/uploads\/3-Mindful-Apps-for-Genuine-Connection-1536x960.jpg 1536w\" alt=\"3 Mindful Apps for Genuine Connection - Illustration of a smartphone displaying social media notifications\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tBooks &amp; Reviews\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/tech-yourself-dont-wreck-yourself-2\/\" >3 Mindful Apps for Genuine Connection<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tThese new apps have wellness and inclusion woven into their development and aim to help us connect with others and with ourselves without sacrificing our privacy or principles.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/tech-yourself-dont-wreck-yourself-2\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Mindful Staff<\/li>\n\t\t\t\t\t<li class=\"posts__date\">October 25, 2022<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/free-or-almost-free-mindfulness-apps-that-offer-mental-health-support\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/Free-Or-Almost-Free-Mindfulness-Apps-That-Offer-Mental-Health-Support.jpeg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/Free-Or-Almost-Free-Mindfulness-Apps-That-Offer-Mental-Health-Support.jpeg 1920w, https:\/\/www.mindful.org\/content\/uploads\/Free-Or-Almost-Free-Mindfulness-Apps-That-Offer-Mental-Health-Support-300x188.jpeg 300w, https:\/\/www.mindful.org\/content\/uploads\/Free-Or-Almost-Free-Mindfulness-Apps-That-Offer-Mental-Health-Support-1024x640.jpeg 1024w, https:\/\/www.mindful.org\/content\/uploads\/Free-Or-Almost-Free-Mindfulness-Apps-That-Offer-Mental-Health-Support-768x480.jpeg 768w, https:\/\/www.mindful.org\/content\/uploads\/Free-Or-Almost-Free-Mindfulness-Apps-That-Offer-Mental-Health-Support-1536x960.jpeg 1536w\" alt=\"Free (Or Almost Free) Mindfulness Apps That Offer Mental Health Support\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tBooks &amp; Reviews\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/free-or-almost-free-mindfulness-apps-that-offer-mental-health-support\/\" >Free (Or Almost Free) Mindfulness Apps That Offer Mental Health Support<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tMore people are turning to mindfulness apps to support their mental well-being\u2014Here are a few that we think are worth trying.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/free-or-almost-free-mindfulness-apps-that-offer-mental-health-support\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Mindful Staff<\/li>\n\t\t\t\t\t<li class=\"posts__date\">February 15, 2022<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n<article class=\"posts posts--horizontal posts--large \">\n\t<div class=\"grid-noBottom\">\n\t\t<div class=\"col-4\">\n\t\t\t<header class=\"posts__header\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/how-an-app-helped-me-deepen-my-mindfulness-practice\/\" >\n\t\t\t\t\t\t<img decoding=\"async\" class=\"timberpost\" loading=\"lazy\" src=\"https:\/\/www.mindful.org\/content\/uploads\/How-an-App-Helped-Me-Deepen-My-Mindfulness-Practice-1.jpeg\" srcset=\"https:\/\/www.mindful.org\/content\/uploads\/How-an-App-Helped-Me-Deepen-My-Mindfulness-Practice-1.jpeg 1920w, https:\/\/www.mindful.org\/content\/uploads\/How-an-App-Helped-Me-Deepen-My-Mindfulness-Practice-1-300x188.jpeg 300w, https:\/\/www.mindful.org\/content\/uploads\/How-an-App-Helped-Me-Deepen-My-Mindfulness-Practice-1-1024x640.jpeg 1024w, https:\/\/www.mindful.org\/content\/uploads\/How-an-App-Helped-Me-Deepen-My-Mindfulness-Practice-1-768x480.jpeg 768w, https:\/\/www.mindful.org\/content\/uploads\/How-an-App-Helped-Me-Deepen-My-Mindfulness-Practice-1-1536x960.jpeg 1536w\" alt=\"How an App Helped Me Deepen My Mindfulness Practice\" width=\"267\" height=\"200\">\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"posts__badge\">\n\t\t\t\t\t\t\t<div class=\"posts__badge__label\">\n\t\t\t\t\t\t\t\tBooks &amp; Reviews\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/header>\n\t\t<\/div>\n\t\t<div class=\"col-8\">\n\t\t\t<div class=\"posts__body\">\n\t\t\t\t\t\t\t\t<h6 class=\"posts__heading\">\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/how-an-app-helped-me-deepen-my-mindfulness-practice\/\" >How an App Helped Me Deepen My Mindfulness Practice<\/a>&nbsp;\t\t\t\t<\/h6>\n\t\t\t\t<p class=\"posts__excerpt\">\n\t\t\t\t\tMisty Pratt debriefs how a free, science-based app is helping her take steps toward more self-acceptance and well-being.\n\t\t\t\t\t<a href=\"https:\/\/www.mindful.org\/how-an-app-helped-me-deepen-my-mindfulness-practice\/\" class=\"posts__readmore\" ><span>Read More<\/span>&nbsp;<img decoding=\"async\" loading=\"lazy\" src=\"\/wp-content\/themes\/mindful\/assets\/img\/arrow-right.svg\" class=\"icon icon-arrow-right\" alt=\"\"><\/a>\n\t\t\t\t<\/p>\n\t\t\t\t<ul class=\"posts__meta\">\n\t\t\t\t\t<li class=\"posts__author\">Misty Pratt<\/li>\n\t\t\t\t\t<li class=\"posts__date\">December 11, 2021<\/li>\n\t\t\t\t<\/ul>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/article>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n","protected":false},"excerpt":{"rendered":"<p>Getting Started with Mindfulness You have questions about mindfulness and meditation.Mindful has the answers. Prefer to learn by doing? Try a free 3-minute guided mindfulness practice in the Mindful app. Get the free app Summary Mindfulness Defined: Being fully present and aware of your experiences\u2014senses, thoughts, and emotions\u2014without being overly reactive or judgmental. Meditation Explained: [&hellip;]<\/p>\n","protected":false},"author":32,"featured_media":30880,"parent":9091,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"template-page-wide.php","meta":{"_acf_changed":false,"footnotes":""},"coauthors":[723],"class_list":["post-24566","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Getting Started with Mindfulness - Mindful<\/title>\n<meta name=\"description\" content=\"Learn how to get started with mindfulness. We&#039;ll show you how to start, feel better, reduce your stress, and enjoy life a little more.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mindful.org\/meditation\/mindfulness-getting-started\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Getting Started with Mindfulness\" \/>\n<meta property=\"og:description\" content=\"Getting Started with Mindfulness You have questions about mindfulness and meditation.Mindful has the answers. Prefer to learn by doing? Try a free\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mindful.org\/meditation\/mindfulness-getting-started\/\" \/>\n<meta property=\"og:site_name\" content=\"Mindful\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mindfulorg\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-19T18:39:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mindful.org\/content\/uploads\/Meditation-Mindfulness-1-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MindfulOnline\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"13 minutes\" \/>\n\t<meta name=\"twitter:label2\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data2\" content=\"Mindful Staff\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/meditation\\\/mindfulness-getting-started\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/meditation\\\/mindfulness-getting-started\\\/\"},\"author\":{\"name\":\"Mindful Staff\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#\\\/schema\\\/person\\\/6da85eadbb204fc881855db2a16c0ac3\"},\"headline\":\"Getting Started with Mindfulness\",\"datePublished\":\"2022-11-25T09:06:00+00:00\",\"dateModified\":\"2026-02-19T18:39:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/meditation\\\/mindfulness-getting-started\\\/\"},\"wordCount\":2407,\"publisher\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/meditation\\\/mindfulness-getting-started\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.mindful.org\\\/content\\\/uploads\\\/Meditation-Mindfulness-1-scaled.jpg\",\"articleSection\":[\"Digital Guides\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.mindful.org\\\/meditation\\\/mindfulness-getting-started\\\/\",\"url\":\"https:\\\/\\\/www.mindful.org\\\/meditation\\\/mindfulness-getting-started\\\/\",\"name\":\"Getting Started with Mindfulness - Mindful\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/meditation\\\/mindfulness-getting-started\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.mindful.org\\\/meditation\\\/mindfulness-getting-started\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.mindful.org\\\/content\\\/uploads\\\/Meditation-Mindfulness-1-scaled.jpg\",\"datePublished\":\"2022-11-25T09:06:00+00:00\",\"dateModified\":\"2026-02-19T18:39:44+00:00\",\"description\":\"Learn how to get started with mindfulness. 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