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The Three-Step Meditation That Changed My Life!
~ 1. Focus And Relax Into Structure. In the first stage you sit (or stand) using a kind of natural structure that allows you to relax completely without collapsing (be intuitive). From here you simply focus on the quality of your body as you breath in and out. You should begin to experience a stark contrast between the growing confidence of your structure and the complete release of tension from the rest of your body. Be intuitive as you allow your breathing to become effortless (There is a special breathing method that I will cover another time). This is it for stage one. ~ 2. Return To Full-Body Awareness. In the second stage you will release your conscious control of breathing. Let it be completely natural and automatic. Mind plus body equals awareness. Start with your face and then proceed to create awareness in each part of your body (inside and out). Allow yourself to experience your entire body as you continue to sink into deeper and deeper relaxation. I typically create awareness from head-to-toes along the front half of the body and then from heels-to-head as I move along the back half of the body. Be sure to feel for every single detail (feel every molecule). When you are focused and relaxed enough, you will begin to feel an exciting pulse of activity in every part of your body. This is what it feels like to be alive and to be an integral part of this absolutely incredible event called life! Let this be your new and simple happiness... After creating a detailed sense of awareness in each individual part of your body, take a moment to connect all of those feelings together into one deep and powerful experience. When you become completley aware of your entire body you can begin to culture a much deeper level of coordination for the mind, body, and spirit. Remember that as you maintain full body awareness your mind will remain completely focused and completely satisfied. This is one of the secrets behind taming the mind. ~ 3. Dissolve Your Ego Into An Expanding Awareness. In this stage you simply allow your awareness to expand beyond the limits of your physical body. It may be helpful to imagine that you are at the center of an expanding sphere and that as your awareness expands your ego (sense of self) also expands along with it until any sense of being separate from the universe or (insert your favorite label here) is no longer possible.As you expand your awareness and sense of self, it's natural for you to experience your greater connection to the universe or (insert your favorite label here) without any difficulty. Now you can sit (or stand) and enjoy the experience of being a perfect expression of the ultimate truth that we all share. However, the moment you try to cognize your experience it will be lost. You can be an expression of the ultimate truth but you cannot possibly contain it within the limitations of human thought. Just let go and be in the moment, this is enough... ~ 4. Establish A Reference Point. Once you have accomplished this state of complete body/mind focus, awareness, and relaxation, it may feel as though you could sit (or stand) forever. This is precisely the moment when you no longer need to sit (or stand) in formal meditation. Now is when you can create a memory or reference point for complete body/mind focus, awareness, and relaxation that can give you power to maintain this connection as you move through the experiences of your daily life. This is where the art of maintaining an Effortless Body And Mind begins... |