You may have heard of "impermanence" as an important theme in meditation. In this guided practice, Toby Sola introduces us to the ease of flow state with two simple but profound techniques: exploring impermanence directly by noticing changes in our body sensations, and using labels to hone concentration. Toby Sola is dedicated to helping you create a feedback loop between your meditation practice and your ability to make the world a better place. Toby has been teaching meditation for two decades and has refined his craft through years of monastic training and close collaboration with the world-renowned teacher Shinzen Young. He is an award-winning designer and founder of the Brightmind Meditation app. Note that this meditation includes longer pauses of complete silence to give you time to spend in contemplation and practice the techniques introduced. If you want more time, feel free to pause the recording as you go. The transcription of this guided meditation will be online at Mindful.org next week. Stay curious, stay inspired. Join our community by signing up for our free newsletter: mindful.org/signup Show Notes Find more from Toby Sola here. Go Deeper If you want to learn more about flow state, focus, and facing impermanence, here are more articles to explore: Flow State: How to Get in the Zone Find Your Focus: Own Your Attention in 12 Minutes a Day Not Just Marking Time: How Rituals Help Us Face Impermanence with Mindfulness and Gratitude For more practice, here's another meditation to try: A Guided Meditation to Rest in the Flow of Effortlessness. And more from Mindful here: More episodes of 12 Minute Meditation Let us know what you thought of this episode of 12 Minute Meditation by leaving a review or by emailing [email protected].

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