Three is the magic number  
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Well done on getting started  
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Hi Smiles Davis,  
You did it. You’ve finished Day 3 of Take 10. Treat yourself to a discreet victory dance.  
How’s it feeling so far?  
Hopefully you’re beginning to get the hang of things, as well as learning  
to find the time for your daily sessions – and perhaps even beginning to notice some small  
differences, whether it’s feeling calmer, a bit more positive or a little less stressed.  
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Surprising changes begin to take place  
In fact, research using brain imaging techniques suggests that structural changes in brain areas  
associated with regulating emotions appear after 6 hours of meditation dot  star  
star Tang, Y. et al. (2010).  
Short‐term meditation induces white matter changes in the anterior  
cingulate.  
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Experiencing a few hurdles?  
Don’t worry. Just by being here you’re taking the most important step towards your own wellbeing.  
Tension, distraction, even some discomfort or frustration are all perfectly natural parts of the  
process as we finally begin to unwind the mind.  
Here’s a short video from Andy explaining it all perfectly:  
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Andy's Tips  
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Beyond Take 10  
Right now you’re enjoying Take 10, Level 1 of our Foundation Course.  
But soon you’ll be ready to  
continue your journey to the next level and learn more techniques to help you worry less, focus  
more and sleep better than ever.  
Keep up the good work.  
FOLLOW US  
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