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If you are stressed at work or feeling anxious most of the time, its time to practice mindfulness. Through mindfulness, you will be relieved from day to day stress and improve your productivity.

As beginners, these guided meditation audio can help you begin a mindful life.

The following are the guided meditation for you to use:

For an introduction to mindfulness meditation that you can practice on your own, turn on your speakers and click on the "Play" button. 

Breathing Meditation (5 mins)

Breath, Sound, Body Meditation (12 mins)

Complete Meditation Instructions (19 mins)

Meditation for Working with Difficulties (7 mins)

Loving Kindness Meditation (9 mins)

Body and Sound Meditation (3 mins)

Body Scan Meditation (3 mins)

Body Scan for Sleep (13 mins)

Sample Guided Meditation Transcript as follows:

Breathing Meditation (5:31)

Find a relaxed, comfortable position

Seated on a chair or on the floor, on a cushion

Keep your back upright, but not too tight

Hands resting wherever they're comfortable

Tongue on the roof of your mouth or wherever it's comfortable.

And you can notice your body

From the inside

Noticing the shape of your body, the weight, touch

And let yourself relax

And become curious about your body

Seated here

The sensations of your body

The touch

The connection with the floor

The chair

Relax any areas of tightness or tension

Just breathe

Soften

And now begin to tune into your breath

In your body

Feeling the natural flow of breath

Don't need to do anything to your breath

Not long not short just natural

And notice where you feel your breath in your body

It might be in your abdomen

It may be in your chest or throat

Or in your nostrils

See if you can feel the sensations of breath

One breath at a time

When one breath ends, the next breath begins

Now as you do this you might notice that your mind might start to wander

You might start thinking about other things

If this happens this is not a problem

It's very natural

Just notice that your mind has wandered

You can say "thinking" or "wandering" in your head softly

And then gently redirect your attention right back to the breathing

So we'll stay with this for some time in silence

Just a short time

Noticing our breath

From time to time getting lost in thought and returning to our breath

See if you can be really kind to yourself in the process

And once again you can notice your body, your whole body, seated here

Let yourself relax even more deeply

And then offer yourself some appreciation

For doing this practice today

Whatever that means to you

Finding a sense of ease and wellbeing for yourself and this day

[bell rings]

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