Archive for March, 2009


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For those of you who are trying too hard to meditate and finding it difficult to get past negative thoughts it’s OK. Scale back your expectations of meditation perfection and simply start noticing your breath for ten minutes each day. That’s all. With each deep breath notice an expansiveness that is available to you during this exercise.

Relax and notice how your breath moves in and out of your body without any effort on your part. Nothing more is required of you. Simply allow yourself to notice and enjoy your breath.

If a thought comes up…so what? Let it go. Don’t worry. Just keep practicing and enjoying watching your breath. You are exactly where you are in this journey and you are not expected to get it all right away. There is no “right or wrong” way to begin noticing.

Enjoy learning about your mind and how it works by simply noticing. Your mind is not your enemy but simply a tool that we need to learn how to use. Be gentle with yourself. Practice – allow yourself to make mistakes.

Even if every second of that ten minute noticing time is filled with conflicting and distracting thoughts that’s OK. Your effort, diligence and gentleness with yourself are the keys to noticing and will eventually allow you to shift into a different type of meditation.

There is no hurry. Just keep practicing and allowing. Be lighthearted about this process and you will succeed.

To your deep breaths,
Stacy Kamala Waltman


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