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You learn to meditate by meditating.
Close your eyes.
Sit quietly for one minute.
Notice thoughts as they come.
Notice that thoughts come naturally.
In the same way as thoughts come naturally, silently inside start thinking your mantra.
(see "How To Select Your Mantra" below)
Repeat your mantra silently inside during meditation.
As thoughts and images come, gently return to thinking your mantra.
After 15-30 minutes stop meditating.
Continue to sit (or lie down) with your eyes closed for 4-5 minutes.
You are finished meditating.
When you meditate it is very important that you make no effort:
Make no effort to meditate.
Make no effort to resist thoughts.
Make no effort against sounds around you, feelings, etc.
Make no effort to do anything.
Simply relax into effortlessness.
Every day meditate for 15-30 minutes in the morning and 15-30 minutes in the evening.
If possible meditate before you eat.
It is okay if you fall asleep during meditation.
If you fall asleep during meditation, meditate for a few minutes when you wake up.
Avoid making decisions or taking on things of importance immediately after meditating.
To get the full benefits of meditation you should meditate twice every day.
The benefits of meditation may come slowly for you, so be patient.
If meditation creates difficulties for you, stop practicing meditation.
If meditation is disturbing or upsetting for you, stop practicing meditation.
Meditation does not solve medical or emotional problems; see a doctor for such problems.
How To Select Your Mantra
You select your own mantra.
Your mantra can be any word or words that you like.
Your mantra is in your native language.
Examples of non-religious mantras:
(or any short combination of the above words)
Examples of religious mantras:
Any short prayer from your religion, childhood or family.
Christian Hail Mary Full Of Grace
The Lord Is My Shepherd
Our Father Who Art In Heaven
Jewish The Lord Is My Shepherd
Hindu Om Sat Chit Ekam Brahma
Buddhist Om Mani Padme Hum
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