The 8 Minute
Meditation program consists of 8 different meditation techniques
that you do over the course of an 8-week period. You can read the
instructions in your book and/or simply press the track on your 8
Minute Meditation Guided CD.
Here is a version of
Week One the technique.
Week One: Being with
- Choose a space place
you wonít be disturbed for 8 minutes. Make it as quiet as you
- Set a silent timer
to sound after 8 minutes.
- Sit still on a
straight back chair in a posture that is both relaxed and
alert. Keep your
spine as straight as you can manage.
- Gently allow your
eyes to close.
- Let your body
naturally settle into the natural flow of your
- Make contact with a
place in your upper chest where you clearly feel your breath. This is your ďanchor
- Now, simply observe
the natural comings and goings of your breath at your anchor
- Distracted by
thoughts, images, or body sensations? Thatís normal. Simply notice that this
has happened. Then,
gently bring your attention back to your anchor point.
- Continue to watch
your breath, returning to it whenever you realize that you have
wandered from it.
- Do this until your
- Slowly open your
eyes. Carry this
peacefulness on to your next activity. And the
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