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We
will use our breath as a medium to strengthen our concentration.
In our daily life when we are breathing, we are never aware of the oxygen
that comes into our body. By feeling the breathing during our meditation,
the oxygen that comes into our body will be filled by good energy of the
mind. This energy will flow to our lungs, to our heart and all over our
body. The body will receive good quality of oxygen and most importantly
a harmonious mind starts to be formed.
When breathing in feel it and count one, breathing out feel it and count
two, breathing in feel it count three continue until ten then start again
from one. By repeating that process continuously, the concentration of
the mind will get stronger. The important things to remember are: Don’t
interfere with your breathing, breathe naturally, let your breathing follow
it’s own course.
The theory is quite easy to understand but it is very difficult during
the practice. During the practice, the mind is very difficult to control,
it is always wandering, remember the past or imagine the future. Don’t
give up, don’t get angry or worry because this is normal. The mind that
has never been trained is weak and wild, keep on practicing step by step.
After the sixth step you will be able to practice this meditation easily.
ýefore starting the practice don’t forget to pray according to your belief,
then continue with feeling the whole part of your body starting from the
middle chest. Say ”May all beings be happy” to strengthen and widen your
loving kindness mind. After your body, feel the place (building) where
you are meditating again say ”May all beings be happy”, at last feel your
house, village, town, island or your country then say "May all beings
be happy”. By saying ”May all beings be happy” from the center of your
chest to your surroundings, wider and wider, it means that we are preparing
our mind to become calmer.
In our chest there are four parts that are important to maintain our
health :
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the Heart
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the Thymus gland
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the Center of the feelings (chest chakra)
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the Cave of the heart (place where our consciousness/soul takes a rest
when we are sleeping).
Continue the practice by being aware of your breathing going in and going
out inside your nose. End the meditation by saying "May all beings be
happy” (three times).
Please keep practicing this technique for at least two weeks twice daily:
in the morning and in the night. This is important, because before continuing
to practice the next step you should have a strong concentration of the
mind. Some people need a week to get a strong concentration but others
need two or three weeks, it depends on how keen you are in practicing
the meditation. So practice regularly and diligently.
If you are already able to sit in meditation position (of your choice)
peacefully for 30 minutes and you are able to observe your breathing that
goes in and flow out without wandering, it means that you already reach
the good concentration so you may continue your practice to the next step.
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