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Nov 30, 2009


Here are three mini-meditations,
moments to just stop and breathe and remember why you are here. A moment to check yourself out, to look within, and to find what is really meaningful to you. You can get it together even when you think it is all falling apart.
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Mini-meditations can be done on a train, walking down the street, at an airport, standing at a bus stop, in an elevator, while sitting in the bathroom (sometimes the only place you can be alone!).
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1. Mini Breath Meditation
Sit comfortably with your back straight. Take a deep breath and let it go. Begin to silently count at the end of each out breath: Inhale… exhale… count one, inhale… exhale… two, inhale… exhale… three. Then start at one again. Just three breaths and back to one. Simply following each breath in and silently counting. So simple. Do this as many times as you want, eyes open or closed, breathing normally.
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2. Mini Walking Meditation
You can do this walking along a country lane, a city street, in the office or the garden. You can walk slowly, normal or fast, whatever feels right. As you walk become aware of your walking, of the movement of your body and the rise and fall of your feet. Become aware of your breath and see if you can bring both your breathing and your walking together. Just walk and breathe with awareness for a few minutes.
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3. Instant Letting Go
Find a quiet place to sit, have a straight back, and take a deep breath and let it go. Then quietly repeat to yourself: “My body is at ease and relaxed… my heartbeat is normal… my mind is calm and peaceful… my heart is open and loving.” Keep repeating this until you have let go of the tension and are at peace. Then take a deep breath and have a smile on your face!
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Practice mini Loving-Kindness meditation: 
--as you walk down the street or in an elevator, by silently wishing everyone be well, wishing that everyone be happy.
--in the office by spending a few moments repeating the names of everyone you work with and wishing them happiness.
--on your way home from work by reflecting on your day and generating loving thoughts to all those you met.
--When you send out relaxing and loving thoughts it relaxes the space around you and often any chaotic or disturbing energies will dissipate.
--What you put out comes back to you ten-fold.
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Adapted from Care2 DailyAction 3 Ways To Get Through The Day
Book by Ed and Deb Shapiro: BE THE CHANGE, How Meditation Can Transform You and the World

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Posted: Nov 30, 2009 8:53am

 

 
 
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Author

Thubten Chokyi
, 3, 2 children
Sydney, Australia
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