Begin coming into your own practice and making your own choices!

You will choose 1) your primary object of attention; 2) your use of mental noting techniques; and 3) the degree of openness in your practice. Today I guide you into guiding yourself; tomorrow we take your self-directed practice to a new frontier: Open Awareness.

This meditation’s opening quote is often attributed, without much evidence, to the existentialist writer Albert Camus. While I wish I were quoting Camus, who wrote one of my favorite novels (L'Étranger, or “The Stranger”), this quote’s true source isn’t known.

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Where, in your body, do you feel like the ‘you’ is?

Your head? Heart? Gut? We continue deeper into embodied practice today, working with exercises of touch points, precise attention and body scans.

This meditation’s opening quote is from Luke 17:21 of the Holy Bible.

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When you're with a physical sensation, you're with the present moment. Today we start working with a new and simple (but powerful) technique: Body Scanning.

This meditation’s opening quote is from the Bhagavad Gita.

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This challenging meditation marks the halfway point in our 12-day meditation challenge. For the first time, we use primary objects of attention (a.k.a. "anchors" of attention) other than the breath!

The opening quote is from the 17th century French mathematician, philosopher and Catholic theologian, Blaise Pascal.

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Mental Notes:

This meditation’s opening (and closing) haiku is from the 17th century Zen monk and poet, Matsuo Basho.

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In the practice of Metta, or Loving-Kindness, we wish goodwill toward ourselves, toward others, and ultimately toward all beings.

This meditation’s opening quote is from Sri Nisargadatta Maharaj, a Hindu guru of nondualism.

May all beings be happy. ❤️

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Can you see a thought as a thought?

Today we introduce the technique of “mental noting” to create some space from our thoughts. This helps us see a thought for what it is — an ephemeral something-or-other that comes and goes, and doesn’t need to be a problem!

This meditation’s opening quote is from a film called the Samadhi Movie, which I tweeted out back in 2019, and still highly recommend:

Part I — https://www.youtube.com/watch?v=Bw9zSMsKcwk

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Learn a basic but powerful concentration technique: Counting Breaths.

By counting the breaths, we can cut off the momentum of the trains of thought that pull us away, invite a sense of calm, and establish the conditions necessary for insight.

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There has never been a better time to start meditating than right now.

It's no panacea cure for mental disorder, but meditation can transform your consciousness and your experience of the world. In this 12-Day Meditation Challenge, we start from square one; Guided Meditation 1 is an easeful 10-minute introduction. The lengths of our meditations will increase gradually over the days, but will only exceed 30 minutes once, averaging 23 minutes. Also increasing will be the meditative skillset you build as we traverse the landscape of meditation, covering the major styles of practice and leaving you fully prepared to continue practicing.

Happy practicing, safe journeying and looking forward to seeing you in Guided Meditation 1.

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