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| Quieting the Mind |
Quiet Mind Meditation System - By Michael Hughes
"To the mind that is still, the whole Universe surrenders.” - Lao Tzu
I want you to find a place where you won’t be disturbed for at least twenty minutes. You’ll need to sit in a chair, one without arms is best. A dining room or an office type chair is fine but don’t use an armchair as it’s too easy to fall asleep. Also don’t do this in bed for the same reason, unless you are physically unable to sit in a chair. In a straight-backed chair if you nod off to sleep, you’ll tend to fall forward and wake yourself up. Make sure that if you do fall asleep, you won’t fall and hurt yourself; for example on the edge of a table. (Yes, it has happened to me!) When you’re more experienced with the meditation you can do it in an armchair or sitting up in bed in the morning. But for now, stick to the chair.
I want you to sit in the chair with your back straight and both feet on the floor. Close your eyes and place both hands on your lap. When you close your eyes what do you see? If you are like most people you will see darkness in which there are occasional flecks of light; this is what I want you to look at.
I want you to look into this darkness but don’t look with your eyes - don’t strain to see the inside of your closed eyelids. Look into the darkness as if you were looking through your forehead. As if your forehead was a window and you were looking through it into the darkness.
At the same time hang your right hand down by your side. I want you to feel your hand. Concentrate on each finger in turn. Concentrate on your thumb for a few seconds until you can feel something, perhaps warmth or tingling.
Now concentrate on your first finger until you feel something. Do this with each finger in turn until you get to the little finger and start again with the thumb. You are now concentrating on each finger in turn and at the same time concentrating on the middle of your forehead. (When I say “concentrating” I mean feeling – you concentrate on your fingers so that you feel them).
If a thought arises in your mind, I want you to look at it dispassionately. Don’t get involved with the image, stay distant from it. When you concentrate on a part of your body in such a way that you can feel it, you are in the present moment, not lost in thoughts of the past or future.
Continue feeling each finger in turn and, at the same time, looking through your forehead (as if it was a window) into the darkness. If you get lost in a daydream and forget to be aware of your hand or forehead, something will make you realize this and you will instantly be aware of your hand and forehead again.
Carry on with the technique for fifteen to twenty minutes then open your eyes. Don’t stand-up straight away. Raise your arms up and stretch and allow yourself a few moments to reorient yourself before standing up. You may feel different than usual, perhaps a bit distant or lightheaded. Don’t worry this is normal.
Do the technique three times a day if possible, but if not, do it at least twice a day - first thing in the morning and last thing at night.
When you’ve done the technique for seven days with your right hand by your side, I then want you to do it for seven days with your left hand by your side and the other hand on your lap. Eventually you’ll do it with both hands on your lap and be concentrating on both thumbs at once, then both first fingers at once and so on. Don’t be fooled into thinking, “is that all it is?” Although apparently simple, this technique is very powerful and can change your life.
Points to remember:
- Keep distant from any thoughts that arise. Do not get involved.
- Don’t get into a conversation with a character in your mind.
- Do the meditation technique three times a day if possible, but at least twice.
You can find the full free ebook here: http://bit.ly/IiM7Ch or for more information about meditation you can email Micheal Hughes at: mike@quietmindsystem.com
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