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| New Moon September 26, 2003 |
3:09 GMT | ||||||||||||||||||||
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"FIVE MINUTE MEDITATION" by Hilary Bee |
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Most of us know the benefits of meditation, that it brings us peace of mind, physical relaxation
and time to go deep within. How many of us find the time to do it?
Over a year ago I was guided to meditate for five minutes a day and have done so ever since.
Including meditation in your daily regime is not necessarily as difficult as it might seem.
In this article I will tell you what I personally do, to give you some ideas.
Feel free to do what is right for you, rather than following what I do. What I do is right for me.
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First of all, make a decision to meditate daily. You may want to do it for a week at first, to see whether
this is something that you would like to do for a longer period. Then select a time of day that would
work for you. Personally I like to meditate right after I get up in the morning, to catch my mind
before it starts running around planning everything for the day. This might not work for you,
especially if you have small children. Maybe at the end of the day, before you go to bed would suit you best.
Next it is important to find a quiet place to meditate where you would be undisturbed.
Ideally you would use the same place each day, for as you meditate there you will establish a
quiet healing place for yourself. If you can connect with nature at the same time, that would be great.
My usual spot is under a tree in my yard, which has now acquired a peaceful energy created by
my meditation. I have a special mat on which to sit (a bath mat), and in the winter I have a blanket
to wrap around myself. Occasionally I meditate indoors.
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Once in my special spot, I sit down in a cross-legged position and close my eyes, keeping my back
as straight as possible. 
It is important to be comfortable, so if this position does not suit you, use a cushion, a small bench
or a chair - whatever is best for you. It is not a good idea to meditate lying down, as you give your
body the message that it is time to go to sleep. Some people find it helpful to concentrate their attention
on an object such as a candle. In this case, the eyes are kept slightly open, the head slightly bent
and the gaze along the nose to the object. You might want to set a timer.
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At the outset I state my intention in a simple way. I say to myself something like,
"I am here to quiet my mind and be close to spirit". I start my meditation with a simple breathing exercise,
breathing in one nostril and out the other.  I do this for balance. Do this only if you feel drawn to do so,
or you may find a breathing exercise that you prefer. Afterwards you might want to put your tongue on
the roof of your mouth. Next I concentrate my attention on my breath, either at the tip of my nose as
it enters and leaves my body or on my belly rising and falling.
Many people find success in meditating with a mantra, a single word that you repeat over and over
again to focus your mind. You can choose whatever word you like, for example "Peace", "Now" or "Release".
Inevitably you mind will wander away from your breath or mantra. Be gentle with yourself and lovingly bring
your attention back to your breath or mantra without judgment as you would bring a child home.
Do this until your 5 minutes is up.
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Next I open my eyes and spend a moment giving thanks, feeling grateful for what I have in my life.
I have found it very helpful to give thanks without reservation, feeling grateful for things that are not
immediately obvious. Like the noise from the freeway, or the problems I have. Last of all I dedicate my day,
offering it for the highest purpose.
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 All this in just five minutes. Try it.
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