Tired of being told how to breathe? This one barely says a word. Nothing to get right, nothing to get wrong.
About 10 minutes with Steven Webb’s calm voice and music underneath. Mostly quiet.
No one tells you where to put your hands. We just sit together and do very little. Your mind will wander off, to the shopping or what’s for tea, and that is fine. That is what minds do. We notice we’ve been away and come back to this moment. That isn’t failing at meditation. That is the practice. Near the end, a minute of just listening, doing nothing with what you hear. Meditation doesn’t have to be complicated. It can be done just by becoming aware.
Treat me to a coffee, keep the podcast free, and get my Weekly Calm every Sunday. It is all on stevenwebb.uk
Thank you for sitting with me.
Show Transcript {"version":"1.0.0","segments":[{"startTime":1.28,"endTime":1.52,"body":"Hi,"},{"startTime":1.52,"endTime":1.8,"body":"I'm"},{"startTime":1.8,"endTime":2.16,"body":"Stephen"},{"startTime":2.16,"endTime":2.6,"body":"Webb"},{"startTime":2.6,"endTime":2.76,"body":"and"},{"startTime":2.76,"endTime":3.08,"body":"welcome"},{"startTime":3.08,"endTime":3.24,"body":"to"},{"startTime":3.24,"endTime":3.44,"body":"a"},{"startTime":3.44,"endTime":4.04,"body":"meditation"},{"startTime":4.04,"endTime":4.4,"body":"with"},{"startTime":4.64,"endTime":4.96,"body":"very"},{"startTime":4.96,"endTime":5.28,"body":"little"},{"startTime":5.28,"endTime":6.08,"body":"instructions."},{"startTime":7.44,"endTime":7.72,"body":"No"},{"startTime":7.72,"endTime":8.08,"body":"one's"},{"startTime":8.08,"endTime":8.28,"body":"going"},{"startTime":8.28,"endTime":8.44,"body":"to"},{"startTime":8.44,"endTime":8.6,"body":"tell"},{"startTime":8.6,"endTime":8.76,"body":"you"},{"startTime":8.76,"endTime":8.92,"body":"how"},{"startTime":8.92,"endTime":9.08,"body":"to"},{"startTime":9.08,"endTime":9.6,"body":"breathe,"},{"startTime":10.32,"endTime":10.64,"body":"no"},{"startTime":10.64,"endTime":10.96,"body":"one's"},{"startTime":10.96,"endTime":11.12,"body":"going"},{"startTime":11.12,"endTime":11.32,"body":"to"},{"startTime":11.32,"endTime":11.52,"body":"tell"},{"startTime":11.52,"endTime":11.72,"body":"you"},{"startTime":11.72,"endTime":11.92,"body":"where"},{"startTime":11.92,"endTime":12.12,"body":"to"},{"startTime":12.12,"endTime":12.28,"body":"put"},{"startTime":12.28,"endTime":12.48,"body":"your"},{"startTime":12.48,"endTime":13.04,"body":"hands."},{"startTime":13.92,"endTime":14.2,"body":"And"},{"startTime":14.2,"endTime":14.4,"body":"we're"},{"startTime":14.4,"endTime":14.56,"body":"going"},{"startTime":14.56,"endTime":14.8,"body":"to"},{"startTime":14.8,"endTime":15.04,"body":"just"},{"startTime":15.04,"endTime":15.32,"body":"sit"},{"startTime":15.32,"endTime":15.68,"body":"together"},{"startTime":16.079,"endTime":16.48,"body":"and"},{"startTime":16.48,"endTime":16.8,"body":"let"},{"startTime":16.8,"endTime":17.04,"body":"this"},{"startTime":17.04,"endTime":17.32,"body":"be"},{"startTime":17.32,"endTime":18,"body":"easy."},{"startTime":20.48,"endTime":20.76,"body":"And"},{"startTime":20.76,"endTime":21.04,"body":"we're"},{"startTime":21.04,"endTime":21.16,"body":"going"},{"startTime":21.16,"endTime":21.28,"body":"to"},{"startTime":21.28,"endTime":21.48,"body":"do"},{"startTime":21.48,"endTime":21.76,"body":"very"},{"startTime":21.76,"endTime":22.08,"body":"little."},{"startTime":28.41,"endTime":28.61,"body":"I"},{"startTime":28.61,"endTime":28.85,"body":"will"},{"startTime":28.85,"endTime":29.05,"body":"be"},{"startTime":29.05,"endTime":29.29,"body":"very"},{"startTime":29.29,"endTime":29.69,"body":"quiet"},{"startTime":29.69,"endTime":29.89,"body":"in"},{"startTime":29.89,"endTime":30.09,"body":"this"},{"startTime":30.09,"endTime":30.69,"body":"meditation"},{"startTime":30.69,"endTime":30.97,"body":"at"},{"startTime":30.97,"endTime":31.29,"body":"times,"},{"startTime":32.09,"endTime":32.41,"body":"but"},{"startTime":32.41,"endTime":32.61,"body":"I"},{"startTime":32.61,"endTime":32.77,"body":"will"},{"startTime":32.77,"endTime":32.93,"body":"keep"},{"startTime":32.93,"endTime":33.09,"body":"an"},{"startTime":33.09,"endTime":33.29,"body":"eye"},{"startTime":33.29,"endTime":33.37,"body":"on"},{"startTime":33.37,"endTime":33.53,"body":"the"},{"startTime":33.53,"endTime":33.93,"body":"clock."},{"startTime":48.97,"endTime":49.25,"body":"So"},{"startTime":49.25,"endTime":49.53,"body":"allow"},{"startTime":49.61,"endTime":49.93,"body":"your"},{"startTime":49.93,"endTime":50.21,"body":"body"},{"startTime":50.21,"endTime":50.49,"body":"to"},{"startTime":50.49,"endTime":51.05,"body":"breathe,"},{"startTime":66.21,"endTime":66.45,"body":"Allow"},{"startTime":66.45,"endTime":66.77,"body":"your"},{"startTime":66.77,"endTime":67.05,"body":"body"},{"startTime":67.05,"endTime":67.29,"body":"to"},{"startTime":67.29,"endTime":67.81,"body":"relax."},{"startTime":87.58,"endTime":87.7,"body":"And"},{"startTime":87.7,"endTime":87.9,"body":"we"},{"startTime":87.9,"endTime":88.14,"body":"just"},{"startTime":88.14,"endTime":88.46,"body":"allow"},{"startTime":88.46,"endTime":88.78,"body":"these"},{"startTime":88.78,"endTime":89.06,"body":"things"},{"startTime":89.06,"endTime":89.3,"body":"to"},{"startTime":89.3,"endTime":89.58,"body":"happen."},{"startTime":91.18,"endTime":91.5,"body":"Your"},{"startTime":91.5,"endTime":91.78,"body":"body"},{"startTime":91.78,"endTime":92.1,"body":"already"},{"startTime":92.1,"endTime":92.42,"body":"knows"},{"startTime":92.42,"endTime":92.58,"body":"how"},{"startTime":92.58,"endTime":92.74,"body":"to"},{"startTime":92.74,"endTime":92.94,"body":"do"},{"startTime":92.94,"endTime":93.259,"body":"them."},{"startTime":115.85,"endTime":116.13,"body":"You'll"},{"startTime":116.13,"endTime":116.41,"body":"often"},{"startTime":116.41,"endTime":116.85,"body":"notice"},{"startTime":116.85,"endTime":117.09,"body":"that"},{"startTime":117.09,"endTime":117.29,"body":"your"},{"startTime":117.29,"endTime":117.53,"body":"mind"},{"startTime":117.53,"endTime":117.77,"body":"will"},{"startTime":117.77,"endTime":118.13,"body":"wander"},{"startTime":118.13,"endTime":118.49,"body":"off."},{"startTime":118.73,"endTime":119.17,"body":"That's"},{"startTime":119.17,"endTime":119.53,"body":"fine."},{"startTime":120.01,"endTime":120.37,"body":"That's"},{"startTime":120.37,"endTime":120.53,"body":"what"},{"startTime":120.53,"endTime":120.69,"body":"the"},{"startTime":120.69,"endTime":120.97,"body":"mind"},{"startTime":120.97,"endTime":121.37,"body":"does."},{"startTime":133.7,"endTime":133.86,"body":"It"},{"startTime":133.86,"endTime":134.06,"body":"may"},{"startTime":134.06,"endTime":134.22,"body":"have"},{"startTime":134.22,"endTime":134.46,"body":"gone"},{"startTime":134.46,"endTime":134.58,"body":"to"},{"startTime":134.58,"endTime":134.74,"body":"the"},{"startTime":134.74,"endTime":135.22,"body":"shopping"},{"startTime":135.22,"endTime":135.42,"body":"or"},{"startTime":135.42,"endTime":135.58,"body":"a"},{"startTime":135.58,"endTime":136.18,"body":"conversation"},{"startTime":136.26,"endTime":136.98,"body":"yesterday"},{"startTime":137.62,"endTime":137.94,"body":"or"},{"startTime":137.94,"endTime":138.18,"body":"what"},{"startTime":138.18,"endTime":138.42,"body":"you're"},{"startTime":138.42,"endTime":138.54,"body":"going"},{"startTime":138.54,"endTime":138.66,"body":"to"},{"startTime":138.66,"endTime":138.78,"body":"do"},{"startTime":138.78,"endTime":138.98,"body":"for"},{"startTime":138.98,"endTime":139.46,"body":"tea."},{"startTime":141.14,"endTime":141.5,"body":"We're"},{"startTime":141.5,"endTime":141.66,"body":"not"},{"startTime":141.66,"endTime":141.86,"body":"going"},{"startTime":141.86,"endTime":142.1,"body":"to"},{"startTime":142.1,"endTime":142.34,"body":"stop"},{"startTime":142.34,"endTime":142.58,"body":"the"},{"startTime":142.58,"endTime":143.14,"body":"thoughts,"},{"startTime":144.26,"endTime":144.62,"body":"we're"},{"startTime":144.62,"endTime":144.78,"body":"just"},{"startTime":144.78,"endTime":144.94,"body":"going"},{"startTime":144.94,"endTime":145.1,"body":"to"},{"startTime":145.1,"endTime":145.54,"body":"notice"},{"startTime":145.54,"endTime":145.86,"body":"them,"},{"startTime":147.3,"endTime":147.82,"body":"notice"},{"startTime":147.82,"endTime":148.14,"body":"we've"},{"startTime":148.14,"endTime":148.34,"body":"been"},{"startTime":148.34,"endTime":148.66,"body":"away,"},{"startTime":149.86,"endTime":150.18,"body":"and"},{"startTime":150.18,"endTime":150.38,"body":"just"},{"startTime":150.38,"endTime":150.58,"body":"bring"},{"startTime":150.58,"endTime":150.82,"body":"it"},{"startTime":150.82,"endTime":151.06,"body":"back"},{"startTime":151.06,"endTime":151.26,"body":"to"},{"startTime":151.26,"endTime":151.5,"body":"this"},{"startTime":151.5,"endTime":152.02,"body":"moment."},{"startTime":153.46,"endTime":154.1,"body":"Awareness"},{"startTime":154.1,"endTime":154.3,"body":"of"},{"startTime":154.3,"endTime":154.5,"body":"your"},{"startTime":154.5,"endTime":155.06,"body":"breathing,"},{"startTime":175.79,"endTime":176.27,"body":"Awareness"},{"startTime":176.27,"endTime":176.47,"body":"of"},{"startTime":176.47,"endTime":176.71,"body":"this"},{"startTime":176.71,"endTime":177.15,"body":"moment."},{"startTime":181.84,"endTime":182.08,"body":"Sa."},{"startTime":220.57,"endTime":220.89,"body":"Whatever"},{"startTime":220.89,"endTime":221.13,"body":"is"},{"startTime":221.13,"endTime":221.57,"body":"happening"},{"startTime":221.57,"endTime":221.81,"body":"right"},{"startTime":221.81,"endTime":222.09,"body":"now,"},{"startTime":222.09,"endTime":222.41,"body":"just"},{"startTime":222.41,"endTime":222.61,"body":"let"},{"startTime":222.61,"endTime":222.77,"body":"it"},{"startTime":222.77,"endTime":223.05,"body":"happen."},{"startTime":225.21,"endTime":225.49,"body":"It"},{"startTime":225.49,"endTime":225.65,"body":"could"},{"startTime":225.65,"endTime":225.81,"body":"be"},{"startTime":225.81,"endTime":226.01,"body":"a"},{"startTime":226.01,"endTime":226.49,"body":"sound,"},{"startTime":226.65,"endTime":226.93,"body":"an"},{"startTime":226.93,"endTime":227.45,"body":"itch,"},{"startTime":228.73,"endTime":229.05,"body":"a"},{"startTime":229.05,"endTime":229.53,"body":"feeling"},{"startTime":229.53,"endTime":229.73,"body":"you"},{"startTime":229.73,"endTime":229.93,"body":"did"},{"startTime":229.93,"endTime":230.17,"body":"not"},{"startTime":230.17,"endTime":230.45,"body":"ask"},{"startTime":230.45,"endTime":230.81,"body":"for."},{"startTime":232.98,"endTime":233.1,"body":"We"},{"startTime":233.1,"endTime":233.3,"body":"don't"},{"startTime":233.3,"endTime":233.42,"body":"need"},{"startTime":233.42,"endTime":233.58,"body":"to"},{"startTime":233.58,"endTime":233.86,"body":"fix"},{"startTime":233.86,"endTime":234.1,"body":"any"},{"startTime":234.1,"endTime":234.3,"body":"of"},{"startTime":234.3,"endTime":234.58,"body":"it."},{"startTime":235.54,"endTime":235.86,"body":"We"},{"startTime":235.86,"endTime":236.14,"body":"just"},{"startTime":236.14,"endTime":236.5,"body":"allow"},{"startTime":236.5,"endTime":236.82,"body":"this"},{"startTime":236.82,"endTime":237.22,"body":"moment"},{"startTime":237.22,"endTime":237.38,"body":"to"},{"startTime":237.38,"endTime":237.54,"body":"be"},{"startTime":237.54,"endTime":237.74,"body":"what"},{"startTime":237.74,"endTime":237.9,"body":"it"},{"startTime":237.9,"endTime":238.18,"body":"is."},{"startTime":244.02,"endTime":244.38,"body":"That's"},{"startTime":244.38,"endTime":244.62,"body":"all"},{"startTime":244.62,"endTime":244.9,"body":"we're"},{"startTime":244.9,"endTime":245.1,"body":"doing"},{"startTime":245.1,"endTime":245.46,"body":"here."},{"startTime":245.7,"endTime":246.1,"body":"Just."},{"startTime":247.7,"endTime":248.06,"body":"That's"},{"startTime":248.06,"endTime":248.26,"body":"all"},{"startTime":248.26,"endTime":248.5,"body":"we're"},{"startTime":248.5,"endTime":248.74,"body":"doing"},{"startTime":248.74,"endTime":249.139,"body":"here,"},{"startTime":249.14,"endTime":249.46,"body":"just"},{"startTime":249.46,"endTime":249.78,"body":"being"},{"startTime":249.78,"endTime":250.34,"body":"aware."},{"startTime":258.509,"endTime":258.749,"body":"Sa."},{"startTime":292.6,"endTime":293.2,"body":"Meditation"},{"startTime":293.2,"endTime":293.48,"body":"is"},{"startTime":293.48,"endTime":293.76,"body":"only"},{"startTime":293.76,"endTime":294.08,"body":"ever"},{"startTime":294.08,"endTime":294.44,"body":"this."},{"startTime":295.32,"endTime":295.64,"body":"Just"},{"startTime":295.64,"endTime":295.96,"body":"coming"},{"startTime":295.96,"endTime":296.28,"body":"back"},{"startTime":296.28,"endTime":296.48,"body":"to"},{"startTime":296.48,"endTime":296.68,"body":"the"},{"startTime":296.68,"endTime":297,"body":"now."},{"startTime":300.28,"endTime":300.72,"body":"You'll"},{"startTime":300.72,"endTime":300.92,"body":"find"},{"startTime":300.92,"endTime":301.36,"body":"yourself"},{"startTime":301.36,"endTime":301.64,"body":"going"},{"startTime":301.64,"endTime":301.92,"body":"off"},{"startTime":301.92,"endTime":302.2,"body":"into"},{"startTime":302.2,"endTime":302.4,"body":"a"},{"startTime":302.4,"endTime":302.68,"body":"story"},{"startTime":304.36,"endTime":304.72,"body":"or"},{"startTime":304.72,"endTime":305.2,"body":"planning"},{"startTime":305.2,"endTime":305.4,"body":"what"},{"startTime":305.4,"endTime":305.88,"body":"happens"},{"startTime":305.88,"endTime":306.2,"body":"next."},{"startTime":308.92,"endTime":309.24,"body":"This"},{"startTime":309.24,"endTime":309.72,"body":"isn't"},{"startTime":309.72,"endTime":310.32,"body":"fading"},{"startTime":310.32,"endTime":311,"body":"meditation."},{"startTime":311,"endTime":311.32,"body":"That"},{"startTime":311.32,"endTime":311.52,"body":"is"},{"startTime":311.52,"endTime":311.68,"body":"the"},{"startTime":311.68,"endTime":312.28,"body":"practice."},{"startTime":315,"endTime":315.16,"body":"The"},{"startTime":315.16,"endTime":315.6,"body":"muscle"},{"startTime":315.6,"endTime":315.76,"body":"we"},{"startTime":315.76,"endTime":315.92,"body":"are"},{"startTime":315.92,"endTime":316.2,"body":"building"},{"startTime":316.2,"endTime":316.52,"body":"is"},{"startTime":316.52,"endTime":317.08,"body":"noticing"},{"startTime":317.08,"endTime":317.36,"body":"that"},{"startTime":317.36,"endTime":317.6,"body":"and"},{"startTime":317.6,"endTime":317.8,"body":"then"},{"startTime":317.8,"endTime":318.36,"body":"returning"},{"startTime":318.36,"endTime":318.56,"body":"to"},{"startTime":318.56,"endTime":318.76,"body":"the"},{"startTime":318.76,"endTime":319.08,"body":"now."},{"startTime":409.51,"endTime":409.63,"body":"And"},{"startTime":409.63,"endTime":409.83,"body":"you"},{"startTime":409.83,"endTime":410.27,"body":"notice"},{"startTime":410.27,"endTime":410.51,"body":"when"},{"startTime":410.51,"endTime":410.67,"body":"you"},{"startTime":410.67,"endTime":410.95,"body":"allow"},{"startTime":410.95,"endTime":411.27,"body":"this"},{"startTime":411.27,"endTime":411.59,"body":"moment"},{"startTime":411.59,"endTime":411.79,"body":"to"},{"startTime":411.79,"endTime":412.03,"body":"be"},{"startTime":412.03,"endTime":412.31,"body":"and"},{"startTime":412.31,"endTime":412.51,"body":"you"},{"startTime":412.51,"endTime":412.79,"body":"allow"},{"startTime":412.87,"endTime":413.15,"body":"your"},{"startTime":413.15,"endTime":413.39,"body":"breath"},{"startTime":413.39,"endTime":413.59,"body":"to"},{"startTime":413.59,"endTime":413.91,"body":"be"},{"startTime":415.76,"endTime":415.92,"body":"and"},{"startTime":415.92,"endTime":416.12,"body":"just"},{"startTime":416.12,"endTime":416.32,"body":"bring"},{"startTime":416.32,"endTime":416.56,"body":"your"},{"startTime":416.56,"endTime":417.04,"body":"awareness,"},{"startTime":417.12,"endTime":417.44,"body":"you"},{"startTime":417.44,"endTime":417.84,"body":"notice"},{"startTime":417.84,"endTime":418.04,"body":"the"},{"startTime":418.04,"endTime":418.28,"body":"mind"},{"startTime":418.28,"endTime":418.56,"body":"does"},{"startTime":418.56,"endTime":418.8,"body":"go"},{"startTime":418.8,"endTime":419.28,"body":"quiet."},{"startTime":426.4,"endTime":426.72,"body":"And"},{"startTime":426.72,"endTime":426.92,"body":"as"},{"startTime":426.92,"endTime":427.16,"body":"we're"},{"startTime":427.16,"endTime":427.68,"body":"gonna"},{"startTime":427.76,"endTime":428.08,"body":"come"},{"startTime":428.08,"endTime":428.32,"body":"to"},{"startTime":428.32,"endTime":428.52,"body":"the"},{"startTime":428.52,"endTime":428.68,"body":"end"},{"startTime":428.68,"endTime":428.8,"body":"of"},{"startTime":428.8,"endTime":428.92,"body":"the"},{"startTime":428.92,"endTime":429.6,"body":"meditation,"},{"startTime":430.08,"endTime":430.479,"body":"let's"},{"startTime":430.479,"endTime":430.759,"body":"spend"},{"startTime":430.759,"endTime":430.92,"body":"the"},{"startTime":430.92,"endTime":431.12,"body":"last"},{"startTime":431.12,"endTime":431.56,"body":"minute"},{"startTime":431.56,"endTime":431.68,"body":"or"},{"startTime":431.68,"endTime":431.88,"body":"so"},{"startTime":431.88,"endTime":432.16,"body":"just"},{"startTime":432.16,"endTime":432.8,"body":"listening,"},{"startTime":434.4,"endTime":434.72,"body":"just"},{"startTime":434.72,"endTime":435.36,"body":"listening,"},{"startTime":436.72,"endTime":437.12,"body":"doing"},{"startTime":437.12,"endTime":437.6,"body":"nothing"},{"startTime":437.6,"endTime":437.92,"body":"with"},{"startTime":437.92,"endTime":438.12,"body":"what"},{"startTime":438.12,"endTime":438.28,"body":"you"},{"startTime":438.28,"endTime":438.52,"body":"can"},{"startTime":438.52,"endTime":438.88,"body":"hear."},{"startTime":439.84,"endTime":440.16,"body":"Just"},{"startTime":440.16,"endTime":440.48,"body":"allow"},{"startTime":440.56,"endTime":440.84,"body":"it"},{"startTime":440.84,"endTime":441,"body":"to"},{"startTime":441,"endTime":441.28,"body":"happen."},{"startTime":492.96,"endTime":493.12,"body":"And"},{"startTime":493.12,"endTime":493.32,"body":"that"},{"startTime":493.32,"endTime":493.48,"body":"was"},{"startTime":493.48,"endTime":493.76,"body":"it,"},{"startTime":495.04,"endTime":495.32,"body":"that"},{"startTime":495.32,"endTime":495.48,"body":"was"},{"startTime":495.48,"endTime":495.64,"body":"a"},{"startTime":495.64,"endTime":496.32,"body":"meditation."},{"startTime":498.24,"endTime":498.68,"body":"Nothing"},{"startTime":498.68,"endTime":498.92,"body":"to"},{"startTime":498.92,"endTime":499.12,"body":"get"},{"startTime":499.12,"endTime":499.44,"body":"right,"},{"startTime":501.6,"endTime":502.04,"body":"nothing"},{"startTime":502.04,"endTime":502.24,"body":"you"},{"startTime":502.24,"endTime":502.48,"body":"could"},{"startTime":502.48,"endTime":502.72,"body":"get"},{"startTime":502.72,"endTime":503.12,"body":"wrong."},{"startTime":504.72,"endTime":505.08,"body":"Just"},{"startTime":505.08,"endTime":505.44,"body":"you"},{"startTime":505.6,"endTime":505.88,"body":"in"},{"startTime":505.88,"endTime":506.12,"body":"this"},{"startTime":506.12,"endTime":506.64,"body":"moment."},{"startTime":507.44,"endTime":507.72,"body":"A"},{"startTime":507.72,"endTime":507.88,"body":"bit"},{"startTime":507.88,"endTime":508.08,"body":"of"},{"startTime":508.08,"endTime":508.36,"body":"coming"},{"startTime":508.36,"endTime":508.72,"body":"back."},{"startTime":514.16,"endTime":514.44,"body":"In"},{"startTime":514.44,"endTime":514.56,"body":"a"},{"startTime":514.56,"endTime":514.84,"body":"moment,"},{"startTime":514.84,"endTime":515.08,"body":"I'll"},{"startTime":515.08,"endTime":515.32,"body":"guide"},{"startTime":515.32,"endTime":515.52,"body":"you"},{"startTime":515.52,"endTime":515.84,"body":"back."},{"startTime":517.04,"endTime":517.32,"body":"And"},{"startTime":517.32,"endTime":517.52,"body":"just"},{"startTime":517.52,"endTime":517.72,"body":"take"},{"startTime":517.72,"endTime":517.92,"body":"this"},{"startTime":517.92,"endTime":518.16,"body":"with"},{"startTime":518.16,"endTime":518.36,"body":"you"},{"startTime":518.36,"endTime":518.56,"body":"into"},{"startTime":518.56,"endTime":518.8,"body":"the"},{"startTime":518.8,"endTime":519.12,"body":"day."},{"startTime":520.15,"endTime":520.51,"body":"Whenever"},{"startTime":520.51,"endTime":520.67,"body":"it"},{"startTime":520.67,"endTime":521.03,"body":"gets"},{"startTime":521.03,"endTime":521.43,"body":"loud,"},{"startTime":521.43,"endTime":521.71,"body":"we"},{"startTime":521.71,"endTime":521.87,"body":"could"},{"startTime":521.87,"endTime":522.07,"body":"just"},{"startTime":522.07,"endTime":522.39,"body":"return"},{"startTime":522.47,"endTime":522.79,"body":"to"},{"startTime":522.79,"endTime":523.11,"body":"now."},{"startTime":524.47,"endTime":524.87,"body":"Return"},{"startTime":524.87,"endTime":525.15,"body":"to"},{"startTime":525.15,"endTime":525.35,"body":"what"},{"startTime":525.35,"endTime":525.67,"body":"is."},{"startTime":525.75,"endTime":526.15,"body":"Return"},{"startTime":526.15,"endTime":526.39,"body":"to"},{"startTime":526.39,"endTime":526.59,"body":"this"},{"startTime":526.59,"endTime":527.03,"body":"breath."},{"startTime":535.429,"endTime":535.709,"body":"So"},{"startTime":535.709,"endTime":535.91,"body":"as"},{"startTime":535.91,"endTime":536.11,"body":"you"},{"startTime":536.11,"endTime":536.27,"body":"just"},{"startTime":536.27,"endTime":536.71,"body":"gently"},{"startTime":536.71,"endTime":536.99,"body":"open"},{"startTime":536.99,"endTime":537.27,"body":"your"},{"startTime":537.27,"endTime":537.67,"body":"eyes,"},{"startTime":538.15,"endTime":538.63,"body":"gently"},{"startTime":538.63,"endTime":538.87,"body":"move"},{"startTime":538.87,"endTime":539.11,"body":"your"},{"startTime":539.11,"endTime":539.47,"body":"arms,"},{"startTime":539.47,"endTime":539.95,"body":"wiggle"},{"startTime":539.95,"endTime":540.15,"body":"your"},{"startTime":540.15,"endTime":540.71,"body":"fingers,"},{"startTime":541.43,"endTime":541.75,"body":"and"},{"startTime":541.75,"endTime":542.03,"body":"just"},{"startTime":542.03,"endTime":542.27,"body":"look"},{"startTime":542.27,"endTime":542.51,"body":"around"},{"startTime":542.51,"endTime":542.87,"body":"and"},{"startTime":542.87,"endTime":543.27,"body":"just"},{"startTime":544.55,"endTime":545.43,"body":"appreciate"},{"startTime":545.43,"endTime":545.83,"body":"that"},{"startTime":545.91,"endTime":546.63,"body":"meditation"},{"startTime":546.63,"endTime":546.99,"body":"doesn't"},{"startTime":546.99,"endTime":547.15,"body":"have"},{"startTime":547.15,"endTime":547.31,"body":"to"},{"startTime":547.31,"endTime":547.47,"body":"be"},{"startTime":547.47,"endTime":548.15,"body":"complicated."},{"startTime":549.79,"endTime":549.91,"body":"It"},{"startTime":549.91,"endTime":550.07,"body":"can"},{"startTime":550.07,"endTime":550.23,"body":"be"},{"startTime":550.23,"endTime":550.47,"body":"done"},{"startTime":550.47,"endTime":550.75,"body":"just"},{"startTime":550.75,"endTime":550.99,"body":"by"},{"startTime":550.99,"endTime":551.51,"body":"becoming"},{"startTime":551.51,"endTime":552.03,"body":"aware."},{"startTime":555.15,"endTime":555.51,"body":"Thank"},{"startTime":555.51,"endTime":555.67,"body":"you"},{"startTime":555.67,"endTime":555.83,"body":"for"},{"startTime":555.83,"endTime":556.11,"body":"sitting"},{"startTime":556.11,"endTime":556.27,"body":"with"},{"startTime":556.27,"endTime":556.55,"body":"me"},{"startTime":556.55,"endTime":556.87,"body":"today."},{"startTime":556.87,"endTime":557.15,"body":"And"},{"startTime":557.15,"endTime":557.35,"body":"it"},{"startTime":557.35,"endTime":557.55,"body":"does"},{"startTime":557.55,"endTime":557.79,"body":"mean"},{"startTime":557.79,"endTime":557.99,"body":"a"},{"startTime":557.99,"endTime":558.27,"body":"lot."},{"startTime":559.15,"endTime":559.55,"body":"And"},{"startTime":559.71,"endTime":559.99,"body":"just"},{"startTime":559.99,"endTime":560.23,"body":"before"},{"startTime":560.23,"endTime":560.51,"body":"you"},{"startTime":560.51,"endTime":560.83,"body":"go,"},{"startTime":561.07,"endTime":561.39,"body":"all"},{"startTime":561.39,"endTime":561.63,"body":"these"},{"startTime":561.63,"endTime":562.19,"body":"meditations"},{"startTime":562.19,"endTime":562.39,"body":"are"},{"startTime":562.39,"endTime":562.63,"body":"brought"},{"startTime":562.63,"endTime":562.75,"body":"to"},{"startTime":562.75,"endTime":562.87,"body":"you"},{"startTime":562.87,"endTime":563.11,"body":"by"},{"startTime":563.11,"endTime":563.43,"body":"people"},{"startTime":563.43,"endTime":563.67,"body":"just"},{"startTime":563.67,"endTime":564.07,"body":"treating"},{"startTime":564.07,"endTime":564.23,"body":"me"},{"startTime":564.23,"endTime":564.39,"body":"to"},{"startTime":564.39,"endTime":564.549,"body":"a"},{"startTime":564.549,"endTime":565.07,"body":"coffee."},{"startTime":565.87,"endTime":566.15,"body":"And"},{"startTime":566.15,"endTime":566.35,"body":"I"},{"startTime":566.35,"endTime":566.67,"body":"always"},{"startTime":566.67,"endTime":567.07,"body":"said"},{"startTime":567.07,"endTime":567.43,"body":"as"},{"startTime":567.43,"endTime":567.71,"body":"long"},{"startTime":567.71,"endTime":568.03,"body":"as"},{"startTime":568.03,"endTime":568.35,"body":"I"},{"startTime":568.35,"endTime":568.55,"body":"can"},{"startTime":568.55,"endTime":568.79,"body":"cover"},{"startTime":568.79,"endTime":569.03,"body":"the"},{"startTime":569.03,"endTime":569.31,"body":"cost,"},{"startTime":569.87,"endTime":570.27,"body":"there'll"},{"startTime":570.27,"endTime":570.43,"body":"be"},{"startTime":570.43,"endTime":570.63,"body":"no"},{"startTime":570.63,"endTime":571.19,"body":"adverts"},{"startTime":571.19,"endTime":571.39,"body":"ever"},{"startTime":571.39,"endTime":571.59,"body":"in"},{"startTime":571.59,"endTime":571.79,"body":"these"},{"startTime":571.79,"endTime":572.43,"body":"meditations."},{"startTime":574.6,"endTime":574.72,"body":"So"},{"startTime":574.72,"endTime":574.84,"body":"if"},{"startTime":574.84,"endTime":575,"body":"you"},{"startTime":575,"endTime":575.32,"body":"can"},{"startTime":575.32,"endTime":575.72,"body":"support"},{"startTime":575.8,"endTime":576.08,"body":"or"},{"startTime":576.08,"endTime":576.36,"body":"you'd"},{"startTime":576.36,"endTime":576.48,"body":"like"},{"startTime":576.48,"endTime":576.68,"body":"to"},{"startTime":576.68,"endTime":576.92,"body":"find"},{"startTime":576.92,"endTime":577.12,"body":"out"},{"startTime":577.12,"endTime":577.32,"body":"about"},{"startTime":577.32,"endTime":577.52,"body":"the"},{"startTime":577.52,"endTime":577.92,"body":"Stillness"},{"startTime":577.92,"endTime":578.16,"body":"in"},{"startTime":578.16,"endTime":578.32,"body":"the"},{"startTime":578.32,"endTime":578.76,"body":"Storms"},{"startTime":579.56,"endTime":580.24,"body":"podcast"},{"startTime":580.24,"endTime":580.56,"body":"about"},{"startTime":580.56,"endTime":580.96,"body":"helping"},{"startTime":580.96,"endTime":581.2,"body":"people"},{"startTime":581.2,"endTime":581.48,"body":"through"},{"startTime":581.48,"endTime":581.96,"body":"difficult"},{"startTime":581.96,"endTime":582.36,"body":"times,"},{"startTime":582.84,"endTime":583.16,"body":"or"},{"startTime":583.16,"endTime":583.36,"body":"would"},{"startTime":583.36,"endTime":583.52,"body":"like"},{"startTime":583.52,"endTime":583.68,"body":"to"},{"startTime":583.68,"endTime":584.04,"body":"message"},{"startTime":584.04,"endTime":584.36,"body":"me,"},{"startTime":584.84,"endTime":585.16,"body":"just"},{"startTime":585.16,"endTime":585.36,"body":"head"},{"startTime":585.36,"endTime":585.56,"body":"over"},{"startTime":585.56,"endTime":585.76,"body":"to"},{"startTime":585.76,"endTime":586.84,"body":"stevenweb.uk"},{"startTime":587.8,"endTime":588.2,"body":"thank"},{"startTime":588.2,"endTime":588.52,"body":"you."},{"startTime":588.76,"endTime":589.56,"body":"Namaste."}]}