secular meditation
By Leo Maciel, MA
Psychotherapist
Mindfulness Educator
Author
Multi-media Creator
Meditation Journal - 2018
7th January
January
January, 1st - 6th.
I've explored Breathing, Noting & Loving-Kindness (as well as Body-Scan) meditations since New Year's day to boost self-compassion and confidence for the year ahead of me...
The Noting meditation, a mindful guided meditation for noting sensations, feelings, thoughts as they pop up, moment-to-moment.
It's a very useful practice to train the mind on focus and concentration. I have been doing this practice for quite a while now and have noticed a huge improvement on a) My concentration when talking to other people ( I pay more attention to what they are saying, naturally, improving my the interactivity with them and improving my inter-communication as well as my compassion and connectivity around); b) When I go to sleep (it has made me watch my thoughts and let them go - improving my falling asleep in a much more easing, relaxing & calming manner); c) My day-to-day focus & concentration to what I am feeling, seeing, hearing, speaking, thinking.
I've practised many other different "Noting" meditation - as it's commonly known - but I particularly like this one guided by Dr. Julian Lacaille as his gentle voice guides you throughout without too many interrupting-unnecessary interventions and when he does intervene it is done gently and right on the spot!
Time: 20 mins.
App: Insight Timer.
7th January
A thorough Body Scan meditation guided by Penny McGahey that can be done sitting or lying down - "Suitable for mindful awareness of the body and relaxation."
A Body Scan medititation is well known for improving sleep and for letting go of tension & anxiety as well as helping your focusing the mind and, helping you also train yourself to shift your attention away from negative thoughts and even pain - by accepting it.
It helps me also to feel more grounded as well as to notice a wide range of physical feelings such pain & aches, itches & tingles, warmth & coldness, the texture of the clothes on my body, to mention a few!
It makes me pay a great attention on each part of my body, naturally, with no tension or dramas... and makes me feel more aware of my body sensations and helping also my focus and concentration on a particular part of my body. It is a full body scan - from head to toe.
Time: 30 mins.
App: Insight Timer.
8th January
Sometimes I like doing a Body Scan meditation first thing in the morning to help ground myself for the day, specially if it is one of those days that you wake up feeling you are a bit lost (not embodied) or feeling a bit out-of-focus, with no intentions for the day ahead.
This is a very good and fully Body Scan from MBSR and very well guided by Elisha Goldstein which will ground yourself to feel what's going on in your body gradually but comprehensively from head to toe. It helps me tune in with my body sensations and my feelings - "listening to them and keeping the "judgemental me" away as well as watching what my mind is up to through thoughts (which I try to keep them at bay) that come and go irregardless). The breath and sensations become my anchor and I stick my attention to them even so (and very often!) "Mr Ego" keeps making its interventions that may be real, sometimes completely unreal and a lot of times surreal (too!), perhaps in a bid to involving me with his stories... Of course, I sometimes catch myself distracted with his "catching phrases", "story lines" and (very) creative "scene descriptions"! But the more I do this kind of meditation and keep my attention back to my anchor-focus every time exterior (sounds, smells) or interior (thoughts) the more I keep Mr Ego at bay clear the mud off my head - calming and switching my brain on to the here & now. Very helpful if you start the day feeling you're stuck in the middle of no-where or when you feel your mind is a bit fussy, cluttered or muddy...
Time: 30 mins.
App: Insight Timer.
8th January
A sitting meditation to help set intentions for the day. It starts with an intentional breathing technique using visualisation "to cleanse" your mind, if I may say. It helps to set intentions by visualisation and gentle movements of hands on heart to nourish gratitude and appreciation for the day. - with loving-kindness and gratitude - combining gentle and short body scan to engage the senses with the intentions in a quasi-ritualistic fashion.
Well guided by the soft and gentle voice of Jason McGrice.
Time: 10 mins.
App: Insight Timer.
9th January
It does what it says on the tin: "A meditation to help you connect to what matters, clear energy and create your day with intention."
A morning sitting meditation with music led by the gentle, soft and calming voice of Angela Kontgen. Focusing on the breath "as the mind wonders away from the breath, gently and perhaps with a smile [love this!] bring your awareness back each time to the breath."
I love this meditation as it calms my mind and keeps my attention and awareness of how the "breath feels like in this moment... become aware." I like the combined body scan and breathing techniques to connect you with the sensations using a powerful visualization of a "water fall gently touching your head and cleaning your body and mind" which pretty much works for me.
Time: 17 mins.
App: Insight Timer.
9th January
After having my morning glass of lukewarm water with half a lemon and a dash of honey, I feel ready to do my morning meditation which can be any kind of meditation - it'll normally depend on the mood I woke up, really. I find this one very helpful for boosting my confidence for the day. It's a sitting meditation with 7 affirmations to guide your intentions for the day which you'll mentally repeat shortly after connecting and watching your in-breath and out-breath. There are two variants of this meditation - one with music and the other without. if I am in the garden (weather permitting) I'd go without music as I like the exterior sounds of the birds and my water feature running (I find it very relaxing, it helps me keep the attention on my breath when my mind wonders off).
The affirmations serves you as guide for setting your daily intentions, they are:
1 - I plan but I remain flexible, open for the surprises that are in store for me. I try to say 'yes' as often as possible.
2 - I cultivate patience, in doing so, I also cultivate self-confidence.
3 - I welcome the opportunities to step outside my comfortable zone and I do not let myself to be guided by fear.
4 - I love myself unconditionally because it's essential to my happiness I love the person who I am and I do not need other people's approval to love myself fully.
5. I'm going to drink water, eat fruit and vegetables, walk, take the stairs, excise, today I'm giving love to my body.
6. I give everywhere I go even if it is a smile, a compliment, my fully attention. Listening is the best gift I can give to those around me.
7. I try to be impeccable with my words, and speak only to spread positivity. It's counterproductive to speak against myself or against others.
Time: 10 mins.
App: Insight Timer.
January, 10th.
For some reason today I felt some negativity "waves" playing about in my brain so I decided to deal with it by doing some "positive" and "Loving-Kindness" practices to let go of them, relax and check in my body reactions with love & compassion as I think that do help you understand what your body is feeling and acknowledge the feelings and emotions you are having. I find also very helpful a Body-Scan afterwards so that you can get in touch with your body and accept where those negative emotions seem to be more active, acknowledging, accepting and letting them go. Not an easy day but the practices did help me to accept what was going on with my body & mind without me let the "negative waves" bring me down. Pleased for giving myself a time for self-care and self-compassion... feeling much better now.
They were:
"Breathing in Light & Letting Go of Negativity" (10 min) by Arielle Hecht, "Positive Breathing Awareness" (10 min) by Lama Yeshe Rabgye, "Training Positivity" (10 min) by Shinzen McGahey and "Compassionate Body-Scan" (29 min) by Kristy Arbon.
App: Insight Timer.
11th January
Mental Noting or simply Noting meditation is a very helpful technique when you feel your mind has been elsewhere most of the time - like mine has been today since I got up!
It is a mindful breathing meditation actually for training yourself to watch your mind wondering off and gently bringing it back to the here & now, to what you are actually doing at that particular time. A wonderful technique to ground yourself to the moment you are in, you are living and experiencing - to whatever you might be doing here and now.
Very well led by Charles Freligh who, using a soft bell, keeps reminding you to get your awareness back to the sensation of the air into and out your nostrils, when you notice your mind is elsewhere. It is not an easy technique, specially when you are asked to feel the sensation (cold air in/warm air out) at the same time that you keep counting your in-breath/out-breath (1-in, 2-out, 3-in, 4-out) until 10, restarting it again every time your mind wonders off plus noticing the space between each in-breath and out-breath (and vice-versa). Sometimes, I found myself getting a bit distracted with his continuous vocal reminders, though his voice eventually goes off to leave you on your own - reminding you to get back (if your mind is actually elsewhere which it certainly will!) using a bell every now and again. I really like this meditation as I get much more aware of the present moment after (and during) the meditation, watching gently every movement of my mind. Really a worthwhile meditation indeed.
Time: 21 mins.
App: Insight Timer.
* The next 21 days I'll be taking part of another meditation challenge. This one devised and guided by Elishsa Goldstain (See the entire review here)
January, 11th.
Body Scan
I love body scan meditations as I can feel (and watch) the sensations of my body without reacting to them but just letting them be. I'm used to doing body scan meditation nearly everyday - normally before going to bed or when I wake up as I like to "listen" to what my body is trying to tell me after a long day (or not) or when I'm about to start a new day. It also helps me to notice what my mind is or have been up to: is it restless, busy, worried, ruminating, grinding, "throwing bricks on my shoulders"? Or is it calm, restful, contented, present with me, throwing me flowers? Or is it not bothered at all?
Part of "21-Day Meditation Challenge 2018" by Elisha Goldstein - Day 1.
Time: 10.22 mins
App: Ruzuku
January, 12th.
Awareness Practice
I usually follow my heart when it comes to picking a daily meditation to practise and I think that I did the right thing by choosing "Awareness Practice" today as I woke up feeling a bit 'disconnected'.
I always enjoy when we're asked to alert our awareness to the sounds around (and "the Universe" as this one dared us) and feel how the body reacts to them and how they (the sounds) may be transformed by our imagination from a hearing perception to a visual and maybe colourful experience. In my case, roosters crowing and birds singing, water running from my garden water feature, a few voices chatting far away, leaves on the trees rustling.. they all started becoming part of a lively and vivid story soundtrack that my mind quickly began composing... as if they were part of a real movie scene! Until a few bells sounded in as a reminder to come back to the here & now. It's enjoyable then when you realise that you are starting to be able to distance yourself away from it all and become a silent witness of your own compositions and creations so as noticing how your body at that particular time is reacting to the whole experience... Magical!
Part of "21-Day Meditation Challenge 2018" by Elisha Goldstein - Day 2.
Time: 10.22 mins
App: Ruzuku
January, 13th.
Today I thought of starting the day with a session to enhance my concentration, instead of my usual morning body scan. This was just what was needed to start the day in connection with myself, my body: "No need to control.. be aware of body breathing.. direct your attention to the sensations of nostril & upper lip... notice the sensations of the body... no need for concentration on outcomes... mindfully present for the cycle of the breath..." Although not a Body Scan per se but felt like it without scanning every bit of your body. I did experiment with the counting, "if it's helpful"... and it was! Sometimes I feel it does help as it gives me a more stable focus on my breathing and the mind seems to get the message more quicker, too! Felt good afterwards.
**Day 3: "Mindful Focus" - Part of "21-Day Mindful Meditation" by Elisha Goldstein.
Time: 10 mins.
App: Ruzuku
January, 14th.
"Growing Compassion"
I've been practising "Loving-Kindness/Compassion" meditation for a while and every time those dark feelings are present you feel charged with negative body sensations and bad emotions. This meditation helps you to deal with those unwanted thoughts in a kinder & compassionate way - allowing your body to respond in a more positive manner. As a result, this makes you feel more positive as well. Love it. "I'm willing to know it. Contacting the darkness and feeling the spaciousness"
Time: 10:24 mins.
App: Ruzuku
January, 15th.
Loving-Kindness Meditation
I've learned in the past year or so to, every now and again, try to clear my mind of unnecessary and harmful feelings that keep popping up to remind you of that person who's upset you. I think that there is nothing better and cleansing than doing a meditation to help you recognise & accept those persistent, bothering feelings. Very handy for me today as I've dealt with a couple of difficult people recently and it's kinda bothering me quite persistently, I've noticed.
Here we have the same commonly used Loving-Kindness practice structure - Thinking and 'seeing' that person sitting in front of you - saying mentally and feeling what you are saying through your in-breath & out-breath - these phrases:
"May you be happy".
"May you be health in body & mind".
"May you feel safe and protect from inner and outer harm".
"May you feel free from fear, a fear that keeps you stuck".
I like the introduction of the uncomfortable feeling of fear - my first time using this in a Loving-Kindness practice, actually. Picking one by one in this order - I usually start with myself first: a) A person (or an animal) you love & care about - feeling your breath with hand on heart; b) Someone who is indifferent to you (you neither like or dislike); c) Someone who you find 'difficult' to deal with;d) the entire world (all of us, all living beings) - I like starting with my garden plants, birds, etc. than my neighbours, my community, my town, my county, my country, the whole planet, then finally the whole Universe.
***Always connecting with the feelings in your body and heart through each breath (in & out)."Finishing the meditation by noticing how you feel now, how the emotions in your body are present and thanking yourself and all the people you included in this practice". It's so liberating and positive this practice is... quite enjoyed it.
Day 5: Part of "21-Day Meditation" by Elisha Goldstein
Time: 7 mins.
App: Ruzuku
January, 16th.
"Stability Meditation"
Again, I let my heart pick the meditation and it did not let me down as my mind was (again!) in need of a bit of focusing... this was exactly what it got! Felt more in tune with myself afterwards and pleased that I've taken some time for helping myself today... may I be relaxed, alert and more aware :-)
Part of "21-Day Meditation" by Elisha Goldstein - Day 06.
Time: 10 mins.
App: Ruzuku
January, 17th.
I enjoyed this meditation very much! I specially loved the intention for wishing well to yourself, to others, to the whole planet and beings.... it made me feel the wonderful sensations of joy and kindness for wishing well by bringing to mind "someone who makes you smile, someone who, when you think of them, love just flows naturally... imagine how you can join together... seeing the greatest potential for joy"... doing it firstly wishing well to yourself then to other living beings, to the whole planet, to the whole universe. I felt an immense and beautiful feeling of gratitude and kindness... "sensing it in your heart as when you're breathing... acknowledge the appreciation of love and joy you've taken in this moment... act of self-love, acknowledging that you can bring this joy into your daily life". Mentally saying silently:
Growing Joy - January, 17th.
I enjoyed this meditation very much! I specially loved the intention for wishing well to yourself, to others, to the whole planet and beings.... it made me feel the wonderful sensations of joy and kindness by bringing to mind "someone who makes you smile, someone who, when you think of them, love just flows naturally... imagine how you can join together... seeing the greatest potential for joy"... I felt an immense and beautiful feeling of gratitude and kindness... "sensing it in your heart as when you're breathing... acknowledge the appreciation of love and joy you've taken in this moment... act of self-love, acknowledging that you can bring this joy into your daily life". Mentally saying silently:
"Relax & Awake" - January, 18th.
A lovely meditation to start the day and balance your relaxation and awareness through the in-breath and out-breath.
Time: 10 mins.
App: Ruzuku.
Day 9: "Relax & Retune" - January, 19th.
"Feeling the entire body... softening the muscle, the eyes..." That's what exactly what I needed today, really: "An opportunity to relax more deeply into the body."
"Deep relaxation really revolves around the breath"... If we can learn to relinquish any control this body natural tendency to breath.. allowing and let it be... releasing all the activity of the mind, the business, releasing tension of the body... being clear and aware... I felt much more relaxed and in tune with my body and myself as my mind today (as usual, perhaps!) has been wandering off into its own business nearly non-stop so today's practice, as its title says, gave me a chance (or I gave myself a chance actually) to tune into my body and relax.
Time: 10.46
App: Ruzuku
"Nourishing Breath" - January, 20th.
I started to notice a part of my body "that's tense or holding... and soften them as needed in this moment... playing with that balance of being relaxed and awake..." - my abdomen . I did integrate counting to help myself focus on the breath to get the sense of balance and awareness of my body to "bringing up an attitude of nourishing" my body with a hand on gently on my heart as I naturally breath, feeling the gentle "touch of the hand, the warmth, the sensation of connection... a tender connection"... Feeling the nourishment of the breath into the body and mind... breathing in, nourishing... breathing out, softening." Love, strength, calm, easy, acceptance... breathing whatever I needed now, at this moment in my life... breathing out, softening.
Time: 10.46
App: Ruzuku
"Integrated Mindfulness Practice" - January, 21st.
I'm gonna have a busy day today. So, it was a good choice to start the day with a breathing meditation and just watch the body raising & falling naturally and relax. I used the counting technique in the space between the breaths to boost my concentration and keep the (ever so busy) mind still. As I'll need loads of attention and concentration throughout the day I've also done "Mindful Focus" as well - see review above.
Time: 9.35 min.
App: Ruzuku
"Self-Compassion" - January, 22nd.
I am very fond of Loving-Kindness/Compassion" meditation as a contemplative practice that helps to boost those lovely feelings of compassion and empathy toward yourself, people you care about and those who you find difficult. I have been practising it every now and again when I kind of need it. However, I am now willing to start practising it on a daily basis as to improve the way I have been managing conflicts within myself (inside) and with others (outside) - specially those I have been struggling with - in a more tender, loving and compassionate way. I loved the way this one goes about exploring the "hurt, the shame, the vulnerability, the darkness... breathing out - sensing it floating in the space of kindness and tenderness...: allowing wherever arises to be touched with warmth, tenderness and love... breathing in, breathing out and letting be".... And kindly looking with warmth at "any part of your experience at the moment that's asking for a healing sense of attention - maybe a place that there's a darkness... a conflict with another person... something that feels unacceptable about yourself... a negative thought or the mind worries... as you sense into this notice how it's like to live with this... and connect with wherever place feels most vulnerable... allowing your face to express how it feels like to help you connect with this... breath in, contacting this place of vulnerability and darkness... the breath-in says 'I'm willing to notice this'... breathing out and knowing this darkness but also sensing the space that is here...the space inside and out." A wonderful practice.
Time: 10.24 min
App: Ruzuku
"Self-Compassion" - January, 23rd.
I woke up today feeling as if I needed some TLC for myself and jumped straight to this meditation practice in a bid to notice and feel this space - filling it with compassion instead of overthinking about it and engaging with stories my mind was already creating about it and I'm glad I did it! Our mind needs no time to make up a novel or a movie out of our own feelings - usually exaggerating in full colour and loads of time (in my case at least) with dramatic sound tracks too! So today, I embraced my own creative mind with passion without letting it wrap myself up with its own - sometimes dark, sometimes funny, sometimes just vividly there - prolific stories without letting it involve myself but just kindly watching the responses of my body towards whatever is coming up, whatever is there and letting it go - just breathing in and breathing out - with no judgement.
"Growing Compassion" - January, 24th.
Have decided to carry on with my exploration on compassionate response towards myself, towards things, feelings & emotions, towards others in a bid to let go of my relentless creative mind. Neither judging it nor stopping it but just watching it with compassion and creating a space for it to be felt loved - a space where it could stay in and being satisfactory content with itself without being judged or crucified - just kindly & compassionately letting it be. Just that.
Body Scan - January, 25th.
Another busy day ahead with some activities that will need careful concentration and a focused mind... so, perhaps, a body scan to start the day off then a "Mindful Focus" to complement it will probably be a good idea, I thought!
"Integrated Mindfulness Practice" - January, 26th.
I again will have another busy day which will involve some activities that will need careful concentration and a focused mindset. I used the counting technique in the space between the breaths to boost my concentration and keep the normally busy mind quiet. Of course, it has its own agenda but with a bit "not-bothered" plus love and care I managed to keep it mostly at bay without catching myself too involved in its business but my breath, really. Getting joyfully pleased with the balance I'm kind of getting with my senses of watching my breath and mind doing their jobs in the here & now with no involvement... much!
Day 17: "Growing Joy" - January, 27th.
Today, I'm going to have a relaxing day seeing good friends on the beach so I want to visualise them and feel our joy together (those friends and the beach too!) as they always bring me happiness and contentment. Plus a walking meditation along the beach as it also brings me such a sense of pleasure and calmness. Pity this kind of mindful meditation was not included in this programme though.
Day 18: "Self-Compassion" - January, 28th.
"Be nourish to myself and feel my body... setting my mind into its natural state....Sensing the nourish of the breath. Ease, calm, strength, love, focus..." Exactly what I was looking for today ❤️ ❤️
Day 19: "Mindful Focus" - January, 29th.
Today and tomorrow (specially) I'll need a lot of focus and concentration with a job I'm working on so I've chosen Mindful Focus, Body Scan, Integrated Mindfulness Practice plus Loving-Kindness to boost my concentration and awareness at the same time give me a bit of loving and kindness feeling.
Day 20: "Mindful Focus, Body Scan, Integrated Mindfulness Practice" - January, 30th.
Today is an important day for me, and again, I'll need a lot of focus and concentration in order to finish a job I've been working on very hard to get it done and over successfully, I hope. So I'll do it again: Mindful Focus, Body Scan, Integrated Mindfulness Practice plus Loving-Kindness to give myself a bit of self-confidence, concentration and awareness. Whatever the result is, I have to set my intention to be kind to myself.
"May I be peaceful. May I be calm. May I be focused. May I be kind to myself. May I accept whatever outcome...
Day 21: "Loving-Kindness" - January, 31st.
The last day of this "challenge". I'm so grateful I did it, again! Gratitude is the word. I'll do Loving-kindness & Body-Scan to congratulate myself for all the lovely work done in this last 21 days and also feel the feeling of gratitude flowing all over my body, filling my soul with this beautiful feeling that gratitude and self-care, self-love emanate... Thank you all for the lovely time we've committed ourselves to go through all this journey "together". Namaste.
February
1st - 7th of February
In the first week of February I worked on noticing my feelings and emotions through body sensations and the breath using guided meditations practises from 'Insight Timer'. The meditations were: "Noting Your Emotions", "The Body Scan", "Mental Noting: Focus & Concentration" and "Gratitude Meditation" (which I do every day). Some of them I have already reviewed above.
February, 8th.
I love to practise the skill of noticing developed here in "Noting Your Emotions" by the lovely Kristin Neff. You begin by getting in touch with your body "what your body feels like at the present moment?" followed by a brief breathing "your body know how to breath itself" and the sounds you hear, making a simple note without getting involved with source of the sound - noting the silence too: "silence", "birds tweeting", "wind blowing"... moving on to body sensation "tingle", "etching" "tightness" and so on. I like the pause she gives you instead of speaking continually as some guide meditations do! Then you move on to the feelings you notice without "getting lost in the story-lines": Peace, boredom, frustration, or it may be a thought... of yesterday, your mother! - keeping the note very short without getting stuck in it". I like 'investigating like a detective' what my awareness will note next and just watching it and letting it go. "we don't control what we think about. We don't control how we feel but we can pay attention to it.", like a scientist watching the contents of your mind, whatever comes up: sounds, physical sensations, smell... making a soft mental not and letting it go." It's lovely to watch what's naturally coming up. Even when you get lost in thoughts, just notice it and say mentally 'lost in thought'. Of course, the mind has its own agenda and sometimes you do get involved with its story-telling, so to gently let it go you just need to notice when it happens (and it will!) then go straight back to focus on your breath - doing exactly the same when you notice an uncomfortable feeling arising. The most important thing in this kind of technique is to be kind to whatever feeling or emotion comes up and letting it be. A wonderful technique to tune in to your body, to your feelings & emotions in the here & now without judging them but just getting in touch and noticing them, naming them (being aware of them) and then letting them go, with kindness and compassion. Beautiful meditation technique that I have been practising quite often and has changed the way I normally deal with the world inside and outside myself. Bravo!
February, 9th.
"Maintain Perspective and Cultivate Gratitude" & "Gratitude Meditation" by Lisa Abramson (6 mins.) by Sarah Mclean (14 mins.) from Insight Timer - Gratitude is a meditation I do mostly every day as it helps me to keep in touch with the feeling of being grateful and thankful for what I have achieved in my life with my friends, my companion, my garden, my house, 'for everything I have' in my life in general - right here, right now. I like this meditations as they are both short but strong and both well guided.
February, 10th - 22nd.
I started a new challenge myself: "Self-Esteem" (See review on the first page). The seven days challenge has been good for me and has made me feel myself (and others too) in a much more positive way and more aware of how some challenging feelings reflect themselves in our body. It is amazing how some uncomfortable body sensations are coming up in your body due to that equally uncomfortable feeling that has been bothering you recently and how you can acknowledge and treat them with kind attention, love and care. They seem to become less powerful and not too much present any longer so does the body sensations as well. Wonderful!
Apart from doing the challenge I also continued with my normal daily practice too: Body-Scan, Loving-Kindness I've already reviewed as above.
February, 22nd - 26th.
Apart from daily Body-Scan, Loving-Kindness and Self-Esteem practices I also did a new practice by "Good Morning - Ground & Meditate"by David Gandelman which is a short meditation (9 mins) using loving-kindness, gratitude and visualisation elements: well paced and a good way to start the day off with gratitude for being given the opportunity to be here.
My body-scan meditation today was one to remember...
A very powerful and reinvigorating guided yoga Nidra session led by Lauren Walker that will make you feel refreshed and in deep contact with your conscious body sensations and your unconscious desire... a wonderful adventure through your whole body from head to toe, down to the unconscious and mysterious sea of your imagination. An ever so strong but marvellous experience!
Time: 26.25 mins.
App: Soundcloud
If you wish to listen to this guided meditation click here.
February, 26th. - March, 7th
Apart from daily Body-Scan, Loving-Kindness and Self-Esteem practices already reviewed above, I also did a new guided meditation "Detach from Overthinking".
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