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  • Take a deep, gentle inhalation and then release it in a long, complete exhalation. Fill your lungs completely and then empty them completely. Our central nervous system responds within 3 full breaths.
  • Be patient and gentle with yourself as thoughts continue to arise, this is normal. Just keep coming back to the inhale and the exhale.
  • You can use a mantra or repretitive phrase, instead of the breath, to keep your focus. Just repeat your mantra silently.
  • The Jesus' Prayer, says: 'Lord Jesus Christ, Son of God, have mercy on me, a sinner.'
  • "stilling the mind" is said to be a benefit of the mantra.
  • forceful breathing with a short inhale and forceful exhale
  • How to breathe during meditation: bringing attention to your breath might create a bit of an uneasy feeling making the breath short or taking the breathing off beat. To help with this issue, practice this simple internal monologue: I am breathing in. I am breathing out. Match this mantra with your inhalations and exhalations to create some “order” and some ease in your breathing.
  • In some traditions we meditate with our mouth open to relax the jaw and it's normal to breath through the mouth and not be discouraged at all.
  • Breath is your only lifelong companion.
  • The CPAP machine creates white noise even when you are breathing thru your mouth.
  • Find mantras about love, hope, compasstion, kindness.
  • Eckert Tolle: "Practicing the Power of Now", a meditation primer, lots of little paragraphs.

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