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welcome to a guided object meditation on the clutter of the mind in this practice were going to use a physical object to help us ground our attention so before we begin find a small physical object that you can hold in your hands while you meditate it can be a coin a pebble or a small piece of jewelry anything small enough to hold in your hands while you meditate now ideally its an object without any significance or any story attached to it so that we can ground our attention on the sensations of the object itself and not the history of the object we actually sell a mindfulness coin that you can use during this practice hold this coin as you meditate and practice mindfulness of physical sensations as you hold it in your hand you can rub it and notice different textures sensations and weight you can also use this coin to remind you to practice moments of mindfulness as you keep it with you or as a symbol of your dedication to your practice and to yourself to live a more examined life