THE PhD's OPINION: Step 2 Meditation

Updated: Jul 9


Photography of a sign by Spook Lifesaver P.F.D. Waters. (Yes, that is Spook's full name).


Materials needed:

- A Time When You Can Focus on You

- A Quiet Place

- Floor Cushion or Chair

- Your Cell Phone if You Have One

- Timer

- Calendar

- Pencil and Paper (Print this form from "Tools" section and use it if you wish).


Directions:


____Turn off all notifications on your phone -- for good.


____Shut down your computer, games, and all other electronics -- for now.


____Turn your ringer off -- for now.

____Go to a place where you and your group can find the most silence without interruption.

____Take your shoes off. (Optional: (Sniff, Sniff). . ."Who let the dogs out?!?")

____Sit upright (spine erect as your body will allow you) on floor, cushion, chair, or desk.


____Close your eyes.


____Breathe in through your nose and hold.

____Look at the inside of your eyeballs.

____Use your Inside Voice to say to yourself, "I see calm, peace, and serenity."


____Breathe out through your nose and hold.

____Look at the inside of your eyeballs.

____Use your Inside Voice to say to yourself, "It is always with me."


____Set a timer for 40 minutes (for adults) or 1 minute for each year in school.


Example:

3-year-old Kindergarten = 3 minutes

4-year-old Kindergarten = 4 minutes

5-year-old Kindergarten = 5 minutes

1st Grade = 6 minutes

2nd Grade = 7 minutes. . .

12th Grade = 12 minutes

4th Year College = 16 minutes+


____Close your eyes and sit still until that there timer goes off.


____Breathing In

____Look at the inside of your eyeballs.

____Use your Inside Voice to say to yourself, "I see calm, peace, and serenity."


____Breathing Out

____Look at the inside of your eyeballs.

____Use your Inside Voice to say to yourself, "It is always with me."


____Breathing In

____Look at the inside of your eyeballs.

____Use your Inside Voice to say to yourself, "I see calm, peace, and serenity."


____Breathing Out

____Look at the inside of your eyeballs.

____Use your Inside Voice to say to yourself, "It is always with me."


____Breathing In

____Look at the inside of your eyeballs.

____Use your Inside Voice to say to yourself, "I see calm, peace, and serenity."


____Breathing Out

____Look at the inside of your eyeballs.

____Use your Inside Voice to say to yourself, "It is always with me."


____Breathing In

____Look at the inside of your eyeballs.

____Use your Inside Voice to say to yourself, "I see calm, peace, and serenity."


____Breathing Out

____Look at the inside of your eyeballs.

____Use your Inside Voice to say to yourself, "It is always with me."


Keep it going.


You are doing fantastic!

These are push-ups for your mind.

____When the timer goes off, open your eyes and sit quietly with yourself for a minute.


____ Do not making eye contact with anyone yet.

____Get your calendar and think:

____“What 1 hour each day would be a good time to read and respond to my cell?”

____Write that on your calendar, and turn your phone off except during that hour. ____"When and where can I do this every day for 30 days?"

____Write that time and place on your calendar, and check it off if/when you do.


Notes:

____You can do this exercise while sitting, standing, or walking.

____Try all 3 (sitting, standing, and walking) and see which you like best.

____You can also change the words "Calm" "Peace" "Serenity" to words that calm you, e.g., such as, that is, for example, Atman, Holy Spirit, True Nature, Stillness, Shekhinah, Citta, or Allah. What's in a name?




The Doctor's Opinion (Ph.D.): You are going to know a new freedom and a new happiness--because it's right there with you, every day, all the time, always and forever, forever and ever, No Matter What. "Open your eyes and look within." - Bob Marley

Yours Truly,

Spook W. and Dr. P.



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