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(2015, October)
Purpose: Practicing focusing of attention using our breath.
Principles: Breathing meditation allows us to train or practice our ability to focus our
attention single-pointed in one thing using our breathing us an object. This helps to
develop a stable and focus mind having a general relaxation response (physical and
psychologic).
Motivation: Now we are going to become masters of our own mind with a short breathing
practice.
Duration: 5 - 10 minutes
Youll need: Bell (any kind of bell with a nice sound). You can replace it with other similar
items (meditation bowl, cymbals... even a bell sound recording).
Guided Meditation
1. Close your eyes
sit in a good posture
and relax
[pause]
2. Start to relax your body
very slowly
your face
your neck
your arms
your hands
your back
your legs
your feet
relax
[pause]
3. When you hear the sound of bell
you will start watching your breath
[pause]
[bell sound]
4. Don't try to control your breath
simply breathe naturally
[pause]
5. Focus your attention on your breath
[pause]
6. Focus on your breath
very relaxed
notice how your body moves with each inhalation and exhalation
notice the movement of your body as you breathe
[pause]
Further reading
for the teacher
Link: http://lifehacker.com/5591576/a-guide-to-meditation-for-the-rest-of-us
A Guide to Meditation for the Rest of Us
by Kevin Purdy
Believe it or not, you can improve your concentration and slow down your day-to-day life
with meditation without ever uttering the word "chakra." Incense, yoga pants, and
annoying dinner conversation are also optional. All you need is your breath.
Why meditate, especially if you're not planning to drop everything you're doing and
Google for the closest mountain retreat? If you're anything like me, meditation will help
you realize just how far, and how fast, your mind can wander from what you're supposed
to be doing at the moment. In an age of multitasking, hyper-scheduling, and instant
internet distraction, that alone can be a huge help. Beyond just anecdotes, it's also been
suggested that meditation can actually exercise your brain's "muscles" to increase focus,
and has been shown to lower stress and increase forgiveness among college students who
take up the practice.
I am far from a meditation expertvery, very far, in fact. I've only been practicing
meditation in a formal group for a few months, and working on home practice since a
year ago. I've paid brief visits to my mind to try and calm it down in the past, but it's only
recently that I've developed an interest in learning more of the "hows" and "whys"
available to the non-monastic person. So I'm not a teacherjust an "advanced beginner,"
as some would have it, and one who's hoping to share some advice to nudge a few others
into considering the benefits of slowing down, taking time to watch what your mind is
doing, and following one's breath.
One more side note: While much of meditation derives from customs, philosophies, and
practices associated with certain faiths (Hinduism and Buddhism, in particular), the
practice of what most people know as meditation, or mindfulness, isn't indelibly tied to
religious practice. In other words, meditation is an integral part of many faiths, but those
faiths are not an integral part of meditation alone. Yoga exists in a similar sphere. Keep
an open mind.
There are, most likely, many other tools for computer workers that can replicate this
simple attention exercise.
For examples of specific meditation techniques put into practice, check out Ryan Irelan's
"Blue Energy" technique to beat insomnia, or a 10-minute dark room meditation
technique that's ideal for office lunch or coffee breaks.
All of these meditation techniques are just that, of coursetechniques. They don't
guarantee you'll achieve a peace of mind that strengthens your focus and resolve, but
simply help you try and get there.