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TWO-MINUTE MOMENTS

There are many traditions that describe how our mind/body/spirit are formed and how they interact. This Chinese meditation concentrates on one body part to help you re-energize from the inside out and throughout.

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 ENERGY MEDITATION

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THE FIRST 15 MINUTES OF THE DAY SET THE TONE FOR THE REST OF THE DAY.

From Two-Minute Moments, Dr. Gaffney

TWO-MINUTES: GOOD MORNING

TWO MINUTE
MOMENTS
STRESS AND THE FIGHT/FLIGHT RESPONSE Why stress about stress?
MEDITATION AND THE RELAXATION RESPONSE Why does meditation matter?
BREATH Easy steps to a healthy breath.
MINI-RELAXATION Can�t take a vacation? Try this!
MINDFULNESS Become aware! Become alive!
FOCUS WORD MEDITATION Simple instructions to guide you into meditation.
ENERGY MEDITATION
A Chinese method of energizing from the inside out.
GUIDED IMAGERY Use your mind for peace of mind.
GOOD MORNING Start the day with gentle movement and energizing breath.
COFFEE BREAK Instead of re-caffeinating, how about re-energizing?
GOOD NIGHT A final thought, a deep breath, good night.
 
ENERGY MEDITATION

by Dr. Carol Renaud Gaffney

Preparation

As you meditate there will be periods of silence. When you become aware of thoughts, let the instructions gently guide you to focus your attention on your energy moving with your breath.

In the Chinese tradition, the energy center is located in your body four fingers below your navel. Locate this point on your abdomen by placing your second finger (either hand) on your navel and letting your hand, with your fingers together, fall down your abdomen. Now find a point on your spine, just below the small of your back, that is opposite your little finger on your abdomen. Imagine a line through your body that connects the point on your abdomen with the point on your back. This is the line along which your energy flows.

Sit comfortably, perhaps on the floor or on a pillow with your legs crossed. Rest the edge of your hands on your thighs so your palms face the point of energy that you located on your abdomen. Let your eyes gently close.

Practice

As you breathe in, imagine or visualize energy moving along the line from your front to your back. As you breathe out, imagine energy moving along the line form the back to the front. If you are aware of your attention wandering, or if thoughts of the day intrude, gently return your attention to the energy center, your breathing, and to the movement of the energy back and forth from front to back as you breathe in and from back to front as you breathe out.

Breathe in and be aware of energy moving along the line from the front to the back. Breathe out and be aware of energy moving from back to front. Breathe in and energy moves from front to back. Breathe out and energy moves from back to front. If thoughts intrude, acknowledge them, and return your attention to the energy center and continue.

Continue for 20 minutes.


TAKE AN ASSESSMENT

The more you know about your style, the easier it is to figure out what naturally stresses you and what to do to relax.

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TAKE A DEEP BREATH, RELAX
Stress and strain of daily living got you down? Breathe. Relax. Reclaim yourself and your energy – two minutes at a time.

TAKE A DEEP BREATH, RELAX
MORE TWO-MINUTE MOMENTS


MEDITATION & THE RELAXATION RESPONSE
Have you been wondering about meditation? Well, it’s easier than you think. You just have to get started. One breath, one focus, two moments.

MEDITATION & RELAXATION RESPONSE
MORE TWO-MINUTE MOMENTS
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