Just Beginning, what are the chances you become a daily meditator?

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Mindfulness has exploded in America. Meditation carries many connotations for a novice’s initial investigation. Meditation books can be abstract, complex and overwhelming.
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Many people experience a frustrating practice with thoughts cascading constantly, filling their mind with distracting storylines laced with emotion. Many judge meditation as not helpful for them or a waste of time.
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Meditation seems mundane, feeble on the surface. We sit and follow our breath and it is going to do what? Neuroscience has now documented the powerful, dramatic changes capable with a mind so plastic. Where we place our attention has more influence on our life than anything else we can do.
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Mindfulness uses an intense, specific kind of focus to train the brain/mind. We are attempting to slow our breath, to let thoughts fade, thus emptying the mind by focusing on the breath.
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How that is accomplished varies. In my opinion, the best way starts with one breath and expands from there. I use this “Model” in the photo to help.
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First with eyes open we trace a breath, starting from the lower right hand corner, inhaling slowly. Then transitioning to the first pause which is connected to our exhale. Followed by the balancing last pause.
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This is one cycle, one breath, the basic building block of meditation.
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With eyes open work up to ten breaths without thought invading your mind. Focus and practice. Once you can accomplish this task, close your eyes and envision the model. With eyes closed continue as before.
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Perfect one breath, focus intently, then add another.
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The model will become second nature, a soothing habit. Next we start listening intently, feeling body sensations.
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When thoughts arrive, we gently let go and come back to the model without judgment or breathe into the body sensation.
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This is a learned skill like riding a bike or hitting a baseball.
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The benefits of practice are now documented by neuroscience.
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One response to this post.

  1. Posted by Laurie Schuler on May 21, 2017 at 4:50 pm

    Your instruction is very clear and easy to follow in this blog. Thank you Marty

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