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How to Meditate 101
1. Sit in a posture that is comfortable for you.
2. Whether in a chair or on a cushion…
3. The spine should be held by gravity in a gentle s-curve above the base. One approach to positioning the spine is to thrust forward from the diaphragm while pulling the head back and tucking the chin so the eyes are slightly downcast and the nose is in line with the navel. In this position, the spine is given a gentle stretch and the chest is kept open.
4. The arms and shoulders should be kept as relaxed as possible. Let your arms fall into the lap with palms up one on top of the other. The ends of the thumbs are touched together making an ellipse. The arms should be positioned so that the shoulders are completely relaxed with the shoulders neither held up nor bent forward. Each of us has a different arm length, and this effect’s where we position our hands to keep our shoulders tension-free.
5. Touch the lips together without pressure, and touch the tongue lightly to the roof of the mouth.
6. Keep the eyes relaxed, unfocused, and preferably open. Open and close the eyelids several times, and then let them fall where they may. Usually this is slightly open. The eyes eventually should be as if you are gazing or daydreaming.
7. Take a few moments and experience the body and its sensations directly just as they are without describing what is happening, commenting on it, or making any judgments.
8. Now bring your attention to the breath. Steadily breathe in through the nose, down to the diaphragm into the area we refer o as the hara, and out through the nose without any tension. Do this several times, and then let the breath breathe itself.
9. Experience briefly the body, breath, and sensations just as they are without descriptions, opinions, or commentary.
10. Soon you will begin to notice thoughts and other body sensations. Do not attend to them. Normally we interact with these thoughts and emotions by either amplifying and enhancing them or truncating and suppressing them. In either case, we pump energy into them. This energy constantly creates and maintains our life-world, the world of the self I call myself. (In our practice we neither amplify nor suppress our thoughts and feelings. We simply experience them as they are, letting them arise, grow to maturity, and dissipate without interacting with them. We do not name them, describe them, make judgments or form opinions about them. We do not tell stories about them. The energy we normally spend in this manner remains in the present. We open our minds up, and let go of any distinction between the aware subject, the process of being aware, and the object of awareness. We remain totally in the present just as it is without leaping into the past or future. Our mind naturally turns what is here into things. Do not attach to and reinforce the thing-making spasms of the mind. Simply let these come and go. Stay in the present just as it is without "thinking it up." Relax and become awareness!)

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