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Meditation Techniques
By Randy Salars·
Structured practices for cultivating presence, clarity, and expanded awareness through directed attention and mental discipline.
Breath Awareness
Focus attention on the natural rhythm of your breath.
Notice sensations of inhaling and exhaling.
Gently return to the breath when the mind wanders.
Body Scan
Systematically bring awareness to each part of the body.
Notice sensations, tension, or relaxation without judgment.
Mantra Meditation
Silently repeat a word, phrase, or sound to anchor attention.
Allow thoughts to pass by without engagement.
Visualization
Imagine calming scenes or positive outcomes in vivid detail.
Engage all senses to deepen the experience.
Open Monitoring
Observe thoughts, feelings, and sensations as they arise.
Maintain a non-reactive, curious awareness of the present moment.
What Are Some Tips for Practice?
Start with short sessions and gradually increase duration.
Practice regularly, ideally at the same time each day.
Be patient and gentle with yourself as you develop your practice.
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