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Meditation is that experience where one's consciousness becomes engrossed and merged with the object of meditation.
If you are an absolute beginner and are interested in meditation, the guided meditation below is for you.
Pre-meditation Preparation
You will need a comfortable place to sit, and it must be absolutely quiet. If no such place exists in your home, you may try sitting in your car.
You must be comfortable, and you must have as little outside distractions as possible.
When you have found this quiet place, sit and try to rid the body of any stress and muscular tension.
This is done by the following exercise.
While you are doing it, someone with a calm voice should read it for you and guide you through the pre-meditation preparation.
Beginning with the toes on your left foot, tense the muscles in those toes for a count of three, then slowly release the tension in the toes, and feel a calm return to the toe area. Do the same with the toes on the right foot.
Next flex the muscles in the left foot for a count of three, then slowly release the tension in the foot. Feel the same relaxed feeling. Do the same with the right foot.
Now move to the calf of the left leg. Isolate the muscles in the calf and tense them to a count of three, then slowly release the tension in the calf. Do the same with the calf of the right leg.
Move to the thigh of the left leg, and repeat the tensing to a count of three, then slowly release the tension. Go the thigh of the right leg and do the same.
Now tense the pelvic area to a count of three, and slowly release the tension. Feel the calmness.
Move to the small of the back. Tense it to a count of three and slowly release the tension.
Do the same with your lower abdomen. Tense the muscles there to a count of three ,and then slowly release all the tension.
Move on to your mid-back and lateral muscles. Tense them all to a count of three and slowly release the tension, feeling the calm return.
Go to your chest muscles and tense them all, slowly to a count of three, then slowly release all the tension there, feeling the calm return.
Now tense the muscles of your shoulders to a count of three, then slowly release the tension feeling a peaceful and calmness there.
The same is now done with your neck. Slowly to a count of three tense the neck and slowly release all the tension there.
Now go to the left arm, and tense it up to the wrist to a count of three. Slowly release the tension then in the left arm.
The same now with the right arm, tensing to the wrist up to a count of three, then releasing all tension.
Now clench the left hand, tension the whole hand to a count of three, then slowly releasing the tension.
Do the same now with the right hand, tensing to a count of three and then releasing all tension feeling the calm.
We finish now with a general tension of the face muscles to a count of three, and slowly release all the tension there.
Now sit in quiet for a moment, and we will begin the guided meditation.
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