Mini Meditations: Quick Techniques for Slowing Down a Busy Mind

 
     
 
ISBN 978-1-933048-15-4
Softcover, 74 pages
$11.00

Whether you are looking for a way to begin a lifelong meditation practice or a way to handle life's anxious moments, it all starts with technique.

This little guide gives you more than two dozen ways to combat stress and still the mind for lasting effects. You don't have to give away your possessions and join an ashram—unless you want to. 

Mini Meditations shows you how to incorporate meditation into everyday life—with amazing results.

Also available in print and Kindle format at amazon.com. 

 
 

 

     
  Contents: 
The Beginning, The Basics, The Three-Part Breath, The Power of Four, The Zen Eight-Count, The Twenty Cycle Breath, The Wu Breath, Guided Relaxation, Energy Revitalization, Healing Visualization, Chakra Breathing, Chakra Cleansing, Chakra Grounding, Mindfulness Meditation, Release Meditation, Beauty Meditation, Affirmation Meditation, Orbit Meditation, Transcendental Meditation, Devotional Meditation, Happy Place Meditation, Blue Bubble Meditation, Receiving Gifts into Your Life, Removing Problems from Your Life, How to Lengthen Your Meditation Sessions, How to Improve Your Meditation Sessions, Instant Calming Sequence, Moving Meditation: Walking, Moving Meditation: The Tibetan Rites, Additional Reading.
 
     
  An excerpt from Mini Meditations  
 

The Three-Part Breath

This exercise draws air from deep down in the diaphragm all the way to the upper lungs to help oxygenate the entire system. Begin the exercise at your normal breath speed. After a few breaths, gradually slow the breath, deepen the inhalation and lengthen the exhalation.

  1. Sit comfortably with your eyes closed. Focus your attention on the center of your chest. As you inhale, first expand and fill the belly. Next, fill your lungs. Last, pull the air up to your upper chest and expand your ribcage.
  2. Hold the breath for three seconds.
  3. Release the air as slowly as possible in one long, continuous exhalation.
  4. Hold the full exhalation (empty lungs) for three seconds.
  5. Repeat the process. Go as slowly as you can without feeling distress.
  6. Continue the process for three to five minutes.

Most of us breathe too shallowly for optimal health—and it tends to get even shallower when we are stressed or upset.  

This exercise illustrates just how much air you can really take in. Practicing it twice a day will not only calm your mind, but the added oxygen in your system will add color to your cheeks and sparkle to your eyes.

Full Meditation Note: Practice this technique for up to five minutes. You can continue to focus on your breathing or move your focus of concentration to another point while you continue deep, slow breaths.

 
     
 

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