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Practicing Selective Focus · The Aligned Actor

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  SPEAKER_00: Welcome to your mindful moment.
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  SPEAKER_00: Go ahead and find a comfortable position for your body.
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  And start to focus on the sensations that you experience as you
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  breathe in and as
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  SPEAKER_00: you breathe out.
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  And as you start to focus on your breath and whatever that
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  experience is like for
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  SPEAKER_00: you today,
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  SPEAKER_00: go ahead and allow your body to relax further and further,
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  SPEAKER_00: more and more with each breath.
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  SPEAKER_00: And as you witness each inhale and each exhale,
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  SPEAKER_00: see if you can notice what it feels like in your body when you breathe.
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  SPEAKER_00: So notice how your body moves as you take an inhale.
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  SPEAKER_00: And notice how your body moves as you release an exhale.
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  Just noticing your unique breath cycle and the impact that it
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  has on your unique body.
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  SPEAKER_00: And as you notice the sensations that you experience as you breathe,
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  also start to notice the overall general effect of breathing on
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  your body.
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  SPEAKER_00: because maybe you're starting to feel more relaxed.
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  Maybe you're starting to feel just a little bit more calm in
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  body and mind.
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  SPEAKER_00: And it's nice to notice what your breath
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  SPEAKER_00: is capable of doing for your body.
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  SPEAKER_00: And of course, as you witness your breath and focus on that experience,
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  SPEAKER_00: There may be other things present in your present moment.
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  SPEAKER_00: There may be sounds.
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  SPEAKER_00: There may be thoughts or moods happening in your mind.
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  SPEAKER_00: And you don't need to fight with any of those.
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  SPEAKER_00: You can just notice them.
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  SPEAKER_00: And gently choose to bring your focus back to your breath.
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  SPEAKER_00: Anything that you notice within you and around you
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  SPEAKER_00: is just part of your present moment experience.
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  SPEAKER_00: And it's good to notice what's happening in the present moment.
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  SPEAKER_00: That's mindfulness.
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  And the practice of mindfulness that we're doing here today is
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  just about noticing
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  SPEAKER_00: any distracting thoughts or sounds around you.
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  And then choosing to just let those be there while you bring
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  your attention and
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  SPEAKER_00: your focus back to your breath.
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  SPEAKER_00: Right now, you're choosing where to place your focus.
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  SPEAKER_00: You're practicing selective focus.
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  SPEAKER_00: And that practice is going to serve you in the rest of your life.
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  You're going to be able to notice and witness and become aware
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  of thoughts in your
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  SPEAKER_00: mind,
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  SPEAKER_00: distracting things around you maybe,
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  And then choose whether you want to stay engaged with those
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  things or if you want
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  to lovingly and gently shift your focus to something that
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  serves you better.
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  SPEAKER_00: That's the practice of mindfulness.
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  Just noticing and witnessing and practicing your awareness and
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  your focus.
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  SPEAKER_00: And now I'm going to bring this mindful moment to a close.
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  But as always,
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  please feel free to remain in mindful meditation for as long as
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  you like.
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  SPEAKER_00: Have a great day.