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2014-04-01 I stället för att blockera ut en bit av tid för att träna sittande meditation, skapa din egen meditation. På så sätt behöver du inte ändra något i ditt schema - du behöver bara för att skapa en subtil förändring i hur du ser på saker och ting.
Steg två: Blunda nu, och lova att göra det här med absolut mindfulness. Lova att släppa distraktioner, de småaktiga tankarna som förstör potentialen för tillfället. Varje dag, från och med nu, det här kommer dagligen att bli din meditation.
Steg tre: När det blir dags att göra det här, ta en stund och blunda. Andas in medan du räknar till fyra, och ut medan du räknar till åtta. Låt bakgrundsljud i ditt sinne att lugna sig. Fokusera all din uppmärksamhet till mitten av bröstet. Dina tankar kan vila där om det hjälper. Nu, öppna ögonen. Öva din meditation. Håll dig uppmärksam hela vägen igenom.
Hela vägen till arbetet, märk fåglarna på himlen.För hela kaffe koppen, låt muggen smeka dina läppar. Le, ta en liten sipp. Klunka inte. Och när du är klar, märker hur avslappnad kroppen känns. Lägg märke till det subtila hum av stillheten i ditt sinne. Sedan fortsätter du med din dag.
Nu så småningom, när du brygger ditt kaffe eller kör till jobbet, kommer ditt sinne att känna sig öppet och klart från början. Mindfulness kommer att bli en vana. När det händer, prova att lägga till något annat. Välj en annan sak som du gör varje dag, och sen en annan, och efter lite övning kommer de mesta av din dag bli en levande meditation. Denna förändring i sinnet kommer att bli självklart. Och plötsligt, saker som en gång gav dig en knut i magen, som att pendla till jobbet, eller spendera pengar på stormarknaden, har fått den märkliga makt att läka dig.
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