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2. Find a quiet place and relax. Soft light and music can create an atmosphere.
3. Sit comfortably upright on the floor or in a chair.
4. Keep your eyes open, and with a soft look, rest them to a chosen point
somewhere in front of you
5. Slowly withdraw your attention from all sights and sounds.
6. Become the observer of your own thoughts.
7. Don’t try to stop thinking, just be the observer, not judging or being carried
away by your own thoughts, just watching.
8. Gradually they will slow down and you will begin to feel more peaceful.
9. Create one thought for yourself, about yourself; e.g. I am a peaceful being.
10. Hold that thought on the screen of your mind, visualize yourself being
peaceful, quiet and still.
11. Stay as long as you can in the awareness of that thought. Don’t fight any
other thoughts or memories that may come to distract you. Just watch them
pass by and return to your created thought, I am a peaceful being.
12. Acknowledge and appreciate the positive feelings and other positive thoughts
which may spring directly from this one thought.
13. Be stable in these feelings for a few minutes. Be aware of unrelated thoughts.
14. Finish your meditation by closing your eyes for a few moments and creating
complete silence in your mind.