Time and Place
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Posture
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Attentiveness
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Optional Images
Suggestions for Meditation
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Time and Place
Find somewhere quiet
Ensure you will not be unduly disturbed (phone off)
Find your favourite time, perhaps before breakfast or bed
Try 10 minutes to start with
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Posture
Sit comfortably, relaxed and alert
On a chair, cushion or meditation stool
Give your weight to the ground
Straight back, hands supported in lap
Open and soften your upper body
Eyes closed or half open, soft focus
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Attentiveness
Gently follow your breathing as it is
Attend to the actual sensation
Think ‘in’ and ‘out’, if that helps
Noticing thoughts, sounds, etc kindly, without clinging or rejecting
When you notice your mind wandering, gently return to following your breath
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Optional Images
Body like a mountain
Mind like a clear blue sky
Thoughts like small clouds drifting across the sky: arising, enduring, passing away
Breaths like lazy waves
Heart like an ocean, big enough to hold whatever comes
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