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TWO-MINUTE MOMENTS
 

There are many approaches to meditation. One is to select a focus word and concentrate on that word s you breathe, out and in. Simply use these easy instructions as your guide.

FOCUS WORD MEDITATION

DID YOU KNOW?

YOU CAN ONLY TAKE YOUR KIDS AS FAR AS YOU HAVE BEEN. SO FOR GREAT KIDS, BECOME GREAT PARENTS,

From Coaching Guide for Parents, Dr. Gaffney

PARENTS AS COACH

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.
 

FOCUS WORD 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 breathing and the focus word. Rather than having an alarm clock, set a clock or watch in front of you and view it when you think you are done. If the time is not up, just close your eyes and continue. In the beginning, if you start feeling fidgety, encourage yourself to continue just a bit longer.

Focus Word

Choose a focus word to say to yourself as you breathe out (see "Meditation and Relaxation Response"). Allow yourself to change your focus word until you find one that feels right for you.

Meditating

Take a comfortable sitting position. This is a time for relaxation, not sleep. Close your eyes. Relax your muscles. Breathe slowly and naturally in and out and as you breathe out, say your focus word to yourself. As thoughts of the day intrude, as they probably will, passively let them go, saying "oh well" or let them float away on a cloud. Return your attention to your focus word as you repeat it to yourself on your outbreath.

Breathe slowly and naturally in and out and as you breathe out, say your focus word to yourself. As thoughts of the day intrude, passively let them go, saying "oh well" and return your attention to your focus word as you repeat it to yourself on your outbreath.

Breathe slowly and naturally in and out and as you breathe out, say your focus word. As thoughts intrude, passively let them go and return your attention to your focus word as you say it to yourself on your outbreath.

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.

TAKE AN ASSESSMENT

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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