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How to Meditate


Pick a Focus Word, Sound or short phrase such as 'one' or 'hmmm'

Sit Quietly in a comfortable position

Close your eyes

Relax your muscles, progressing from your feet to your calves, thigh, abdomen, shoulders, head and neck.

Breathe slowly and naturally, and as you do, say your focus word, sound or phrase silently to yourself, as you exhale.

Don't worry about how well you're doing. When other thoughts come to mind, simply say to yourself 'oh well' and gently return to your repetition.

Continue for 10-20 minutes.

Do not stand immediately. Continue sitting quietly for a minute or so, allowing other thoughts to return. Then open your eyes and sit for another minute before rising.

Practice the technique once or twice daily. Good times to do so are before breakfast and before dinner.

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