How to improve your mindfulness practice

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Place this model out in front of you.
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With your eyes open, start at the lower right hand corner, the inhale and breathe slowly and rhythmically.
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Trace your breath using your extended arm and hand as you breathe.
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Pay attention to the transitions, changing from inhale to pause, from pause to exhale, from exhale to pause, and pause to inhale.
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Feel the rhythmic flow of the breath, resembling a smooth musical score.
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Feel the air pass through your nostrils when you inhale and exhale.
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Notice the contrast of the cooler inhale compared to the warmer exhale.
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Can you quiet down enough to hear the inhale and exhale.
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Feel the body at rest, like suspended animation, as you pause after the inhale and exhale (transitions).
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Does your hand flow through the breath cycle.
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Practice this method with five breath intervals.
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It is much easier to meditate starting with small increments and expanding to longer sits than trying to sit for half hour sessions from the beginning.
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After you feel comfortable with your eyes open, close them and trace your breath.
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Next visualize the model and keep contact as you breathe.
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Good luck.
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