Instead of instructions (or rules) to be followed, there are three conditions influencing what one does as meditation. These three conditions are obvious, commonplace, and concrete, so much so, I will use the words my students have repeatedly chosen for them: gentleness, permission, and interest.

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Three Conditions for an Independent Meditation Practice

Instead of instructions (or rules) to be followed, there are three conditions influencing what one does as meditation. These three conditions are obvious, commonplace, and concrete, so much so, I will use the words my students have repeatedly chosen for them:...

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Walking Meditation

I must admit that I'm not a fan of walking meditation — at least, not in the way it's typically presented. I am however, a great fan of walking. And I like to meditate as I walk. I don't shuffle around like a zombie staring at his feet though: I walk at a normal pace,...

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Sitting Comfortably

The first few seconds of any meditation, however short, should involve fine-tuning your posture and breathing. It's an essential preliminary. This spot-meditation works with just this. At any time during the day, just notice how you are sitting and breathing. The...

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Red Light

Ideal if you are running late and the traffic light turns red as you approach. Instructions You have been given a whole minute to stop and do nothing. Relax. Shake yourself loose and settle back in the seat. Take three or four deep breaths and sigh. Scan your body for...

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Zoom Lens

This meditation aims at high quality focus for a short time. Less than a minute is all you need to break the momentum of thoughts. The exercise below uses a visual focus. You could equally well focus on a sound or a tactile sensation, if you prefer to close your eyes....

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Where am I?

When you're caught in a train of thought, you can literally lose contact with reality. Have you ever been driving or walking somewhere, and realized you don't have a clue where you are? This exercise takes you back into the world of sight, sound, smell, taste and...

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7 Deep Breaths

This meditation only takes a minute or so. You can do it anywhere, at any time. You can even do it with your eyes open, while standing in a queue or waiting at the traffic lights. When tense, we hold our breath and the out-breaths tend to be short. This gives us a...

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Managing Emotions with Meditation

Much of the stress we experience is amplified by our painful emotions - by the feelings we'd rather not experience. These unpleasant emotions can be difficult to face, so it's not surprising that we try to avoid them. Many of our compulsions and habits are driven by...

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Meditation, Cancer & Serious Illness

In this chapter I talk about serious, chronic or debilitating sicknesses, including those which turn out to be terminal. Since cancer can fit into all of these categories, I use it as a representative example of the other serious illnesses as well. When we first fall...

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