The West Australian - May 2008 (Australia)
Try This Meditation
PHYSICALLY: Sit, gently cross-legged with a straight back, shoulders rolled
back. Keep your arms resting by your side and your hands limp. Tilt your head slightly downwards,
face relaxed and eyes shut.
MENTALLY: Do not think about your usual concerns. Be in the moment with no past or future to think about.
AFFIRM: In your mind, recite an objective or affirmation three times.
FOCUS: Turn your attention to the tip of your nostrils and observe the sensation of the air moving in and out.
COUNT: On each exhalation, count your breath in cycles of one to four, sever or ten, and stick to it for that meditation.
BE MINDFUL: Be aware of your breathing and watch that your mind doesn't stray.
BE ATTENTIVE: If your attention wanders, bring it back.
CONCENTRATE: Deepen your concentration by focusing on how each inhalation begins, builds and ends — then pause and concentrate on how each exhalation begins, builds and tapers. Gently pause before beginning again.
BREATHE: Be aware of your breathing, without giving yourself a running commentary.
END: No matter how good or bad the meditation went, finish like a winner. Repeat your affirmation. Allow yourself a few moments to open your eyes and come back to the present.
Source: David Michie: Hurry Up and Meditate.