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There are many forms of meditation – breathing,
visualisation, chanting etc. and often one form is combined with another but whatever the purpose of my meditation I always begin with a simple breathing meditation to take my attention from the chatter of my thoughts and to relax.
Begin with the following exercise for 5 minutes at the most and increase the time gradually after you have tried it a few times. You may find it helpful to play some gentle instrumental music in the background.
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Sit in an upright position in a chair with your feet flat on the floor. The position is of very little importance, but if you are too comfortable (sitting in an easy chair or laying down) you will probably fall asleep. |
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Allow your hands to rest in your lap palms upwards – this will encourage you to relax your shoulders. |
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Close your eyes. Notice yourself breathing in and out. |
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Count your breaths, in on ‘the number’ and out on ‘and’. Try to count to eight before beginning again at one. |
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Each time you lose count, simply start again at one. |
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Other thoughts will come to your mind. Notice them but do not pursue the train of thought just let
them float by and return to your breathing and counting. |
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You may see images in your mind (some may be quite strange), just let them float by and return your attention to your breathing and counting. This is just clutter, nothing to fear, and after a few sessions of meditation the images will normally stop appearing. |
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Gradually give more and more of your attention to your breathing. Notice the flow of air entering your nose, going into your lungs and returning. |
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As you relax your breathing will
at first become deeper but as your body becomes very relaxed your
breathing will get shallower and following it will require more of your attention and this in turn will take you to an even more deeply relaxed state of mind. |
When you are ready to stop your meditation, take a few slow deep breaths then open your eyes.
Move your hands and stretch your fingers and move your feet and legs.
Allow yourself a few moments of breathing normally and focus your attention on your surroundings as normal before you try to stand up.
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