choose an object which appeals to any one sense: sight, sound, smell, taste, touch, thought. Spend some time exploring it with the other senses.
if the object is a rope, is it rough or slippery? does it smell? how does it taste? is it a single colour or made up of many different shades? what thoughts does it trigger?
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today, pick one activity that is usually difficult for you to concentrate on.
keep your focus on that activity for 20 minutes.
can you tell what it is that tries to pull your focus away? not the object, but the internal rejection of what you are trying to focus on.
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how do you make decisions?
today, whenever you make a decision ask yourself
“is this based on anger or desire?”
if you can’t make a decision, is it due to confusion?
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concentrate on the breath for 20 minutes.
if the mind wanders away, bring it back to the breath.
meditation is an active process. don’t make the mistake of just zoning out. stay aware of the breath.
after 20 min, review your meditation to see how your awareness fared 
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this week, try brushing your teeth with your non-dominant hand.
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no hope, no fear, free.
Δεν ελπίζω τίποτα. Δε φοβούμαι τίποτα. Είμαι λεύτερος.
epitaph of nikos kazantzakis, author of zorba the greek.
repeat for 15 minutes. if the mind wanders off to thoughts of wine, women (or men) and songs played on the santuri, bring it gently back to the mantra.
photo source here
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lam, vam, ram, yam, ham, aum
pronunciation:
lum, vum, rum, yum, hum, om
these are the seed mantras for each of the chakras.
lam is the root chakra, located at the perineum
vam is behind the sex organs, near the sacrum
ram is three finger widths below the belly button
yam is in the heart
ham is in the throat
aum is in the forehead, between the eyebrows
for 15 min, visualize a ball of energy at each location as you say the corresponding syllable. what does that energy look like? what colour is it? is it moving? what size is it?
picture: wikipedia
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the jesus prayer
lord jesus christ, son of god, have mercy on me, a sinner.
repeat the prayer for 15 minutes. remember, the original meaning of sin is not to do wrong but to “miss the mark”. if your mind misses the mark and wanders off the words, bring it gently back without mentally punishing yourself.
more information on the jesus prayer at wikipedia
image from: gospelgifs
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a tibetan mantra for sunday.
chenrezig the bodhisattva of compassion.
for 15 min repeat the mantra silently or out loud:
om ma ni padme hum
“hail to the jewel in the lotus”
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bodhielements: 075 712 6836 home and clinic
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russell e: bodhimoves@bodhielements.com m: 080 3846 0074
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ela e: bodhiwork@bodhielements.com m: 080 3847 0413
