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I thought I would just sit and have a little guided meditation down here beside the duck pond,
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along with all the ducks. So if you want to see the video that goes along with this meditation, you
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can head to the links in the show notes just below. I've uploaded the YouTube video of this meditation.
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This is just a meditation to show that meditation and time out. And mindfulness doesn't have to be
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complicated and we can do it anywhere.
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although it's a little easier when we've got all these swans and ducks and birds and all that, showing us
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how to be at one with nature
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so Just relax your body, invite your shoulders to relax,
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invite your face and your head to relax and
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your neck
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it's about just allowing your body to relax In this moment.
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And if you're out and about, like me or you're watching this video, I encourage you to do it with
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your eyes open, looking around just
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the same as your ears are open, looking around
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And you're making all the sounds and the colours
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all part of the same
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meditation
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it's all part of it
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meditation is about allowing as opposed to
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trying to block out
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and bring your attention to your breath
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and breathing in and you're breathing out
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And why are you doing that just
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Just be aware of the sounds
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And meditation is all about just allowing things to happen.
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And if we find it difficult to just relax in this moment and be present, we can label the sounds
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and we can label different things, we can label a thought
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You may hear a plane going over and you go oh plane you
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don't need to do anything with it
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you might hear a voice in the background or a child scared
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voice child
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Normally when we hear something, we jump to a story with it
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we hear a duck and we jump to a story and a picture of a duck
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what if we just go duck
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just the same as the breath what if we just go
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breath thought
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and what you notice you don't have to do anything with anything.
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It's all just arising
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Every moment is different. Every sound is different.
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And what you notice when you just sit down in awareness when you're out in nature or sat next to
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a river or even in your car it doesn't matter where. When we just become aware of what's happening around
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us
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And we don't jump to story and we don't jump to what we need to do later and just be
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here
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there's a beautiful gift of I
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don't need to do anything with this moment
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It is just as it is
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And the idea is not to miss a single part of
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Don't miss a breath
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don't miss a thought.
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Don't miss a
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single duck noise or a single bird singing.
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Don't miss a car driving by
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or a child laughing.
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Just open your awareness so wide that everything is coming in. But you don't need to do anything with any
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of it
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and we're just going to sit for a couple of minutes and
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just try opening your awareness as much as possible
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from what feelings are coming up to the thoughts that are coming in to the sounds that are coming in.
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You Don't need to worry about time. I will keep an eye on that
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and one thing I notice whenever I'm looking at
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nature
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is the way things happen and then it returns back to calmness very quickly
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A duck lands on the water next to another one and The other one, panic freaks out.
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They do their bit and then they return to normal.
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They don't phone a friend.
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They don't complain on Facebook for the next five hours that a duck landed in my space, they
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just return to their peaceful state.
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They just return to their calmness.
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And if we learn to do that, that's what meditation's about is returning to this moment of calmness So thought
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arises, maybe unpleasant or maybe one that we want. So instead of jumping on it and going down the desires
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of a nice thought, we
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just recognise the thought and enjoy it
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Same as if a thought comes in that we don't desire.
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We may
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Just choose to do nothing with it instead of
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laughing about and making a big deal of it
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and we notice we don't have to grow these moments into something they're more They're already beautiful and whole just
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as they are
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so in a moment if you did close your eyes you can open the eyes we're going to bring back
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our awareness to this present moment
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so five four just gently open your eyes. Three just shake out your arms and take a deep breath and
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just really appreciate the fact that every moment is already calm in itself Or it's about
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returning to the calm wherever you're to whatever you're doing you don't need to be sat in front of that
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pond, although it does help granted I I do get that.
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But ultimately, you can be anywhere doing anything and you can just I don't have to do anything in this
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moment. In this moment. And there's a deeper wisdom within you that recognizes this and means you can respond
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beautifully in any given moment from a deeper calmer Wisdom just like these ducks just like the
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wiser zen master the all these ducks are way wiser than us and they're just going about their life
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where we make big things of everything
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I'm Steven Webb And I also got a another podcast called Stillness in the Storms that talks about these things
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and we go a little bit deeper into finding a little inner peace in life. And if this meditation has
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helped you, you can always send me a virtual hug instead of a coffee Now I've changed it to a
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hug because I don't drink a lot of coffee. I just thought it's more appropriate as a thank you. And
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you can download the five Simple practices for Inner peace. Head over to thankyousteven.com I'm wishing you the most
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beautiful day and enjoy it and return to calmness whenever you have the opportunity
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and that opportunity is always Now take care bye
