How to Do Awareness Meditation

Step-by-Step Guide

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   Step 1: Sit down either in a comfortable chair or cross-legged on the floor with a pillow or rolled towel under your sit-bone.

   Sitting in a lotus position is usually quite stressing on your legs unless you know how to do it very well.
   
   For comfort, you may also try the Burmese position:
   Sit with the legs crossed but not on top of each other (you can alternate legs to find which position is most comfortable).
   
   You can also try walking meditation: one can retain awareness by focusing on taking each step.
   
   This is useful if you feel sleepy or your body feels uncomfortable to sit.
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   Step 2: It is also a good idea to set a timer for 10 to 20 minutes..

   The alarm could be a quiet sound sequence, chant, classical music of your choice, just nothing jolting) ,,,, Then let it fade away by returning your awareness to your breath. , You can just think it, whisper it or say it out loud.
   
   For your mantra you can use a meaningful word or phrase such as "peace"
   
   "feel the calm" or a meaningless 'word' such as "share of". ,, Sit quietly and take in your surroundings.
   
   Then,as you move on with your day, try to bring your peaceful thoughts and feelings with you...Do these steps once or twice a day (TM meditation (transcendental) suggests twice a day)
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   Step 3: Rest your hands

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   Step 4: palms up on your lap or knees.

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   Step 5: Breathe slightly deeper than normal

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   Step 6: Be aware of your breath

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   Step 7: how it feels coming in through your nose

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   Step 8: filling your lungs and belly

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   Step 9: and then moving out through your mouth.

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    Step 10: If you notice that you are thinking

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    Step 11: acknowledge your thought.

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    Step 12: As your breath becomes relaxed and regular

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    Step 13: you may want to start repeating a mantra.

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    Step 14: Allow yourself to continue in step 6 for as long as you want..maybe starting with 10 minutes and working your way to 20 minutes which is considered an optimal amount of time.

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    Step 15: When the timer goes off

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    Step 16: slowly open your eyes and bring yourself back into the room.

Detailed Guide

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