Exercise 4

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This exercise teaches basic mindfulness meditation. <ol><li>Sit on a straight-backed chair or cross-legged on the floor.</li><li>Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.</li><li>Once you've narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and ideas.</li><li>Embrace and consider each thought or sensation without judging it good or bad. If your mind starts to race, re-turn your focus to your breathing. Then expand your awareness again.</li></ol> The benefits of mindfulness meditation tend to be related to the duration and frequency of your practice—the more you do, the greater the effect it usually has. Most people find that it takes at least 20 minutes for the mind to begin to settle, so this is a reasonable way to start. If you're ready for a more serious commitment, But you can get started by practicing the techniques described here for shorter periods and still derive a benefit.

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Meditation Exercises

Exercise 4

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