contoveros says:

Dear Ex Pat,

Want to meditate? Close your eyes and take three deep breaths, letting the last exhalation out slowly while focusing on and loosening the tense parts of your body. Concentrate lovingly on your breathing, visualizing the cool air flowing in and out of that part of the nostril located high in the facial cavity. Feel for that spot some call the “Third Eye,” and secure it as if it were an anchor. You will need its “permanency” as you flow into uncharted waters and the inevitable thoughts intrude into your mind again and again.

Gently “nudge” them aside as if the thoughts were nothing more than clouds and you are the wind, the soft current of air that flows in and out of your nostril, the place where you are anchored. Return to that flow of air again and again and again.

Don’t try too hard.

Don’t judge.

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“Lose yourself” to the present moment but don’t “try” or “judge” it!

Remember these two guidances. If you try too hard, you’ll upset the calm and restful state you need to gently flow into. You can’t force it. You must “let” it happen. Surrender. Release all control. Simply “be” in the moment without really trying to “be in the moment.”

Now, don’t judge anything — good or bad — that happens while entering this peaceful state of consciousness. You are practicing “mindfulness.” You are concentrating on your “awareness” of nothing but what exists in this moment of life we call “the present.”

The longer you can stay in “the present,” the more beneficial will be your visit, your rest and relaxation, your invigoration by and from a reality hidden by illusions that are mostly self-created. Not every trip to the meditation pillow will be the same, so don’t judge one against another. Don’t judge yourself against another person, either. All your efforts are worthwhile. The more you attempt, the easier and deeper you will find yourself “losing” yourself.

“Losing” yourself is a great way to view meditation. Once you reach “empty” you’ll realize it’s a place you can always call home and invite all other sentient beings to visit and stay sharing loving kindness and compassion until the end of time.

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Namaste Consulting Inc says:

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