This episode begins with a breath meditation and then moves to a body scan to notice the effects of the breath meditation. Specifically, the goal of this practice is to notice feelings of inner peace, interrogate their characteristics, and observe their energy. To leave a comment about this episode, visit matthewtift.com/prettygood/60. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

This episode begins with a breath meditation and then moves to a body scan to notice the effects of the breath meditation. Specifically, the goal of this practice is to notice feelings of inner peace, interrogate their characteristics, and observe their energy. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/60" rel="nofollow" target="_blank">matthewtift.com/prettygood/60</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Cultivate Inner Peace

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

Embracing in the Airport

In this meditation you will explore your inner desires and purpose. You will explore the feeling of desire in your body, imagine the your desire has been completely fulfilled, and then go a little bit deeper before considering the actual state of the present moment. To leave a comment about this episode, visit matthewtift.com/prettygood/58. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

In this meditation you will explore your inner desires and purpose. You will explore the feeling of desire in your body, imagine the your desire has been completely fulfilled, and then go a little bit deeper before considering the actual state of the present moment. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/58" rel="nofollow" target="_blank">matthewtift.com/prettygood/58</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Finding Your Purpose

This meditation begins with a body scan to help calm the mind and body. Then we open our awareness to all the senses, and rest in an awareness that reminds us of the ever-changing nature of life. To leave a comment about this episode, visit matthewtift.com/prettygood/57. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

This meditation begins with a body scan to help calm the mind and body. Then we open our awareness to all the senses, and rest in an awareness that reminds us of the ever-changing nature of life. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/57" rel="nofollow" target="_blank">matthewtift.com/prettygood/57</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Open Awareness

The opposite of the stress response is the relaxation response. The relaxation response essentially turns off the fight-or-flight response. Meditation, breathing exercises, tai chi, and related practices can all be highly effective in calming the body. In this meditation you will focus on any single point that feels pleasurable. To leave a comment about this episode, visit matthewtift.com/prettygood/56. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0

The opposite of the stress response is the relaxation response. The relaxation response essentially turns off the fight-or-flight response. Meditation, breathing exercises, tai chi, and related practices can all be highly effective in calming the body. In this meditation you will focus on any single point that feels pleasurable. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/56" rel="nofollow" target="_blank">matthewtift.com/prettygood/56</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0

Relaxation Response

Our bodies sense the world all day long, and yet it can be easy to ignore those signals as we move through daily life. In this meditation, pay attention to our senses, including sounds, smells, and touch and observe the effects. We notice if senses are pleasant, unpleasant, or neutral without trying to change them. Learn more about me and subscribe to my newsletter at https://matthewtift.com. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Our bodies sense the world all day long, and yet it can be easy to ignore those signals as we move through daily life. In this meditation, pay attention to our senses, including sounds, smells, and touch and observe the effects. We notice if senses are pleasant, unpleasant, or neutral without trying to change them. Learn more about me and subscribe to my newsletter at <a href="https://matthewtift.com" rel="nofollow" target="_blank">https://matthewtift.com</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Exploring the Senses

In this practice, you will count your breath in order to stay anchored in the present moment, aware of what is happening in your body and mind. To leave a comment about this episode, visit matthewtift.com/prettygood/54. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

In this practice, you will count your breath in order to stay anchored in the present moment, aware of what is happening in your body and mind. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/54" rel="nofollow" target="_blank">matthewtift.com/prettygood/54</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Counting the Breath

In this meditation we explore the connections between our bodies, our breath, and the rest of the world. This calming practice can serve as a reminder that you are not alone and that your life is deeply dependent on the world around you. To leave a comment about this episode, visit matthewtift.com/prettygood/53. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

In this meditation we explore the connections between our bodies, our breath, and the rest of the world. This calming practice can serve as a reminder that you are not alone and that your life is deeply dependent on the world around you. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/53" rel="nofollow" target="_blank">matthewtift.com/prettygood/53</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Recognize Connection

Sometimes it can be nice to pause during the day, check-in with yourself, and send out some positive energy into the world. To leave a comment about this episode, visit matthewtift.com/prettygood/52. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Sometimes it can be nice to pause during the day, check-in with yourself, and send out some positive energy into the world. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/52" rel="nofollow" target="_blank">matthewtift.com/prettygood/52</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Pausing for Metta

In this practice, you visualize your heart as a warm, glowing source of light. With each in-breath, the light begins to glow a bit more brightly, filling your body, your surroundings, and eventually the whole planet. This practices can help you sense your inter-connectedness with all beings on this earth. To leave a comment about this episode, visit matthewtift.com/prettygood/51. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

In this practice, you visualize your heart as a warm, glowing source of light. With each in-breath, the light begins to glow a bit more brightly, filling your body, your surroundings, and eventually the whole planet. This practices can help you sense your inter-connectedness with all beings on this earth. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/51" rel="nofollow" target="_blank">matthewtift.com/prettygood/51</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Heart of Light

Meditation can be challenging, whether you are a total beginner or an experienced meditator. Dr. Matthew Tift draws on his experience teaching meditation and yoga to guide you towards peacefulness and clarity. Born from Midwestern sensibility, this meditation podcast does not take itself too seriously. Slow down, settle in, and experience the wholesome effects of guided meditation that is pretty good.

In this mindfulness exercises we will examine our bodies as the four elements of earth, water, fire, and wind. These four elements represent the qualities of solidity, cohesion, temperature, and motion. This practice can help you quiet your mind and allow you to learn more about yourself. To leave a comment about this episode, visit matthewtift.com/prettygood/50. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

In this mindfulness exercises we will examine our bodies as the four elements of earth, water, fire, and wind. These four elements represent the qualities of solidity, cohesion, temperature, and motion. This practice can help you quiet your mind and allow you to learn more about yourself. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/50" rel="nofollow" target="_blank">matthewtift.com/prettygood/50</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Earth, Water, Fire, Air

In this meditation, we start with focused attention to encourage feelings of calm and relaxation. They we observe the flowing nature of the present moment and allow space to cultivate a sense of non-grasping, or surrender. This practice allows you to develop your capacity to be in the here and now. To leave a comment about this episode, visit matthewtift.com/prettygood/49. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

In this meditation, we start with focused attention to encourage feelings of calm and relaxation. They we observe the flowing nature of the present moment and allow space to cultivate a sense of non-grasping, or surrender. This practice allows you to develop your capacity to be in the here and now. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/49" rel="nofollow" target="_blank">matthewtift.com/prettygood/49</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Surrender

One kind of meditation that has been show to be effective for reducing stress is a form of mindfulness meditation called body scan meditation, in which the practitioner focuses their attention on the various parts of their body. Body scan meditation is one of the techniques that the Buddha taught and it continues to be taught in many different present-day settings. Body scan meditation — which can be performed sitting, lying down, or in other positions — is frequently used in mindfulness-based stress reduction (MBSR) programs. More information about body scan meditations is available at https://matthewtift.com/managing-stress-body-scan-meditation. To leave a comment about this episode, visit matthewtift.com/prettygood/48. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

One kind of meditation that has been show to be effective for reducing stress is a form of mindfulness meditation called body scan meditation, in which the practitioner focuses their attention on the various parts of their body. Body scan meditation is one of the techniques that the Buddha taught and it continues to be taught in many different present-day settings. Body scan meditation — which can be performed sitting, lying down, or in other positions — is frequently used in mindfulness-based stress reduction (MBSR) programs. More information about body scan meditations is available at <a href="https://matthewtift.com/managing-stress-body-scan-meditation" rel="nofollow" target="_blank">https://matthewtift.com/managing-stress-body-scan-meditation</a>. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/48" rel="nofollow" target="_blank">matthewtift.com/prettygood/48</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Noticing the Body

Mental noting is a meditation technique in which we label experiences as they arise, often just using a single word to describe the experience in the current moment, such as "fear," "excitement," "joy," "feeling," or "thinking." The process of mental noting can help keep us grounded in the present moment and allow us to accept whatever is happening. To leave a comment about this episode, visit matthewtift.com/prettygood/47. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Mental noting is a meditation technique in which we label experiences as they arise, often just using a single word to describe the experience in the current moment, such as "fear," "excitement," "joy," "feeling," or "thinking." The process of mental noting can help keep us grounded in the present moment and allow us to accept whatever is happening. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/47" rel="nofollow" target="_blank">matthewtift.com/prettygood/47</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Mental Noting

In this meditation we bring attention to the points of contact with the body. We explore sensations, such as the feet touching the floor, hands on the lap, and clothing on the skin. These simple bodily sensations can help us to stay grounded in the present moment. To leave a comment about this episode, visit matthewtift.com/prettygood/46. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

In this meditation we bring attention to the points of contact with the body. We explore sensations, such as the feet touching the floor, hands on the lap, and clothing on the skin. These simple bodily sensations can help us to stay grounded in the present moment. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/46" rel="nofollow" target="_blank">matthewtift.com/prettygood/46</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Points of Contact

This meditation includes a centering exercise, some simple breathing exercises (pranayama), and other practices to help promote relaxation. To leave a comment about this episode, visit matthewtift.com/prettygood/45. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

This meditation includes a centering exercise, some simple breathing exercises (pranayama), and other practices to help promote relaxation. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/45" rel="nofollow" target="_blank">matthewtift.com/prettygood/45</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Center, Relax, and Let Go

Stanley Kubrick once said, "However vast the darkness, we must supply our own light." Given the current state of the world, it can feel like there is a lot of darkness. In this meditation you share your light with the world, visualizing the light emanating from your heart, shining out into the world. To leave a comment about this episode, visit matthewtift.com/prettygood/44. The background music is "Beautiful Relaxing Music for Stress Relief" by Relaxing Music and the theme music is "Maxixe" performed by Edson Lopes, both licensed under the Creative Commons Attribution 3.0 Unported license: https://creativecommons.org/licenses/by/3.0.

Stanley Kubrick once said, "However vast the darkness, we must supply our own light." Given the current state of the world, it can feel like there is a lot of darkness. In this meditation you share your light with the world, visualizing the light emanating from your heart, shining out into the world. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/44" rel="nofollow" target="_blank">matthewtift.com/prettygood/44</a>. The background music is "Beautiful Relaxing Music for Stress Relief" by Relaxing Music and the theme music is "Maxixe" performed by Edson Lopes, both licensed under the Creative Commons Attribution 3.0 Unported license: <a href="https://creativecommons.org/licenses/by/3.0" rel="nofollow" target="_blank">https://creativecommons.org/licenses/by/3.0</a>.

Shine Your Light

Thoughts are part of the human experience, whether we are working out a plan or sitting in meditation. Meditation is not a place to escape from thinking or push away thoughts. Rather, it's a place to allow thoughts to settle. In this meditation, we notice the thoughts and practice remaining unattached to them.

Allow Thoughts to Settle

The benefits of gratitude meditation include reduced stress, better sleep, and increased happiness. Gratitude is a skill that can be practiced like any other skill. Sometimes we just need some reminders for all of the reasons to feel grateful. In this meditation we reflect on some reasons to be grateful, including the gift of life, our senses, the people we know and do not know, nature, physical items, and more. To leave a comment about this episode, visit matthewtift.com/prettygood/42. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

The benefits of gratitude meditation include reduced stress, better sleep, and increased happiness. Gratitude is a skill that can be practiced like any other skill. Sometimes we just need some reminders for all of the reasons to feel grateful. In this meditation we reflect on some reasons to be grateful, including the gift of life, our senses, the people we know and do not know, nature, physical items, and more. To leave a comment about this episode, visit <a href="http://matthewtift.com/prettygood/42" rel="nofollow" target="_blank">matthewtift.com/prettygood/42</a>. The theme music is "Maxixe" performed by Edson Lopes under CC BY 3.0.

Cultivating Gratitude

When we practice metta meditation, also known as Loving-kindness meditation, send positive emotions to others as well as to ourselves. In this brief practice, we will purposefully and mindfully offer loving-kindness to ourselves and others. There is nothing magical about this practice.

May You Be Well

Pretty Good Meditation

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