Lesson One Summary

“I Sit. I Breathe. I AM.”
 Beginning a Practice.

1  Why Meditate?

1. It is good for you: Calms you and makes you less reactive.
2. It feels good: Makes you happier, more compassionate, accepting, and more focused.
3. You’ll notice when you skip it.

  2  Meditate and Change Your Life!

1. If you can breathe in and out, you can meditate!
2. Meditation affects your body. physically, mentally, and emotionally.
3. Changes begin occurring in as little as 3 minutes!

  3  Meditation: Three Simple Rules

1. Trust your intuition
2. Do not judge your practice
3. Move at your own pace

  4  Breath Awareness Part One

1. “Observing the Breath” Exercise
2. “Belly Breathing” Exercise

  5  Breath Awareness Part Two

1. Breathe in and out of your nose always in meditation and breath awareness exercises.
2. “The Breath as Ocean Waves” Exercise

  6  Be Still and Sit: How to Sit

1. Sit with a straight spine.
2. Rest your hands comfortably.
3. Set a designated place and time for meditation practice.

  7  Be Still and Know That I AM (The Mantra)

1. Use “I AM” as a simple mantra.
2. Link the mantra with the breath.

  8  Allow the Practice to Settle into Your Heart (More on the Mantra)

1. Understand the roots of the “I AM” mantra.
2. Connect with a Power greater than yourself.
3. Connect with nature and all beings.
4. Begin to practice for just 10 minutes a day.

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LESSON TWO