We meditate by using our autonomic nervous system to help us to effortlessly notice our experience (of perception, emotion, intention, cognition, recollection, or imagination) and then make peace with it (be it glorious or grotesque).
Sitting erect in mindfulness (vulnerable, passive, visceral, and random) is best practiced by mentally reciting “Notice this…” during each inhalation. The most therapeutic way to physically and mentally let go is to mentally recite “relaxing!” during each exhalation.
Begin by practicing only five minutes every twelve hours. Each week lengthen the duration an additional five minutes and within three months you could be meditating like a Jedi.
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