Victor Davich
8 Minute Meditation
Quiet your Mind – Change your Life
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– Set your timer for 5 Minutes.
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– Take your meditation position.
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– Gently close your eyes.
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– Take a long, deep inhale that sweeps up your current worries, hopes and dreams. Hold it for a moment. Then gently and slowly “sigh” it out.
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– One more time. Deep breath. Release any remaining tension.
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– Start your timer.
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– Notice if you are controlling your breath. If so, release control. Relax.
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– Notice that place in your body where you are most aware of the sensation of breathing.
It may be your chest, diaphragm or nostrils. There is no “right “place.
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– Gently direct your attention to that place. We call it the “anchor” point.
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– With your attention on the anchor point, observe the natural rise and fall of the breath.
Try to view this as “the breath.”
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– Allow…allow…allow. There’s no need to become involved or figure anything out.
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– Thinking? No problem, simply notice this. Gently return to your anchor point, your breath.
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Try to follow just one full in-and-out cycle of breath. If you can, then follow another.
If you can’t, fine, just start over.
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– Frustration? Irritation? Just notice these sensations. Return to your anchor point.
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– Can you follow just one breath?
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– Do this until your timer sounds.
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