meetrajesh · December 15, 2015 15:19
diff --git a/gistfile1.txt b/gistfile1.txt
 To get started on meditation, just follow these steps:

 Just Sit: Commit to doing nothing more than sitting quietly and watching what
 happens. Don't pick up the phone, don't answer the doorbell, don't add
 another item to your to-do list. Just sit and observe the thoughts that arise
 and pass through your mind. You will likely be surprised by how difficult it
 is to sit quietly for 10 minutes. In the process, though, you may learn
 something important about the qualities of the restless mind and the
 ever-changing nature of life.

 Listen to the Sounds of Life: Close your eyes and tune in to the sounds
 percolating both within and around you. Open your ears and adopt a receptive
 attitude. At first, you'll likely hear only the most obvious noises, but over
 time, you'll discover new layers of sounds that you had previously tuned
 out. Challenge yourself to observe what you hear without clinging to it or
 resisting it. Notice how the world feels more alive as your awareness of the
 present deepens.

 Practice Bare Attention: Notice the raw sensations of the present
 moment—feelings of warmth and coolness, hardness and softness, pressure and
 ease. Which parts of your body are in contact with the earth? How does the
 shape of the body shift with each inhalation and exhalation? How does your
 experience change over time? Cultivating an awareness of the present moment
 will foster a more serene and attentive mind, one that is able to settle into
 the here and now.

 Follow the Breath: Attach your mind to the breath. While you're breathing in,
 note that you're breathing in, and while you're breathing out, focus on the
 exhalation. Don't manipulate the breath in any way; simply watch it with your
 mind's eye, just as you would follow a tennis ball bouncing from one side of
 the court to the other during a particularly engrossing match. When you find
 that your mind has strayed, as it inevitably will, gently refocus it on the
 breath and begin again.

 Use a Mantra: Choose a favorite word, phrase, prayer, or fragment of a poem,
 and repeat it slowly and softly. Let its rhythm and meaning lull you into a
 quiet, contemplative state of ease. When you notice that your mind has
 wandered off to other thoughts, simply redirect it back toward the words
 you've chosen as your touchstone and rededicate your awareness to them.

 Practice Kindness: As you sit quietly, focus your inner attention on someone
 you know who might benefit from an extra dose of kindness and care. In your
 mind's eye, send this person love, happiness, and well-being. Soften your
 skin, open the floodgates of your heart, and let gentle goodwill pour forth.
	To get started on meditation, just follow these steps:

	Just Sit: Commit to doing nothing more than sitting quietly and watching what
	happens. Don't pick up the phone, don't answer the doorbell, don't add
	another item to your to-do list. Just sit and observe the thoughts that arise
	and pass through your mind. You will likely be surprised by how difficult it
	is to sit quietly for 10 minutes. In the process, though, you may learn
	something important about the qualities of the restless mind and the
	ever-changing nature of life.

	Listen to the Sounds of Life: Close your eyes and tune in to the sounds
	percolating both within and around you. Open your ears and adopt a receptive
	attitude. At first, you'll likely hear only the most obvious noises, but over
	time, you'll discover new layers of sounds that you had previously tuned
	out. Challenge yourself to observe what you hear without clinging to it or
	resisting it. Notice how the world feels more alive as your awareness of the
	present deepens.

	Practice Bare Attention: Notice the raw sensations of the present
	moment—feelings of warmth and coolness, hardness and softness, pressure and
	ease. Which parts of your body are in contact with the earth? How does the
	shape of the body shift with each inhalation and exhalation? How does your
	experience change over time? Cultivating an awareness of the present moment
	will foster a more serene and attentive mind, one that is able to settle into
	the here and now.

	Follow the Breath: Attach your mind to the breath. While you're breathing in,
	note that you're breathing in, and while you're breathing out, focus on the
	exhalation. Don't manipulate the breath in any way; simply watch it with your
	mind's eye, just as you would follow a tennis ball bouncing from one side of
	the court to the other during a particularly engrossing match. When you find
	that your mind has strayed, as it inevitably will, gently refocus it on the
	breath and begin again.

	Use a Mantra: Choose a favorite word, phrase, prayer, or fragment of a poem,
	and repeat it slowly and softly. Let its rhythm and meaning lull you into a
	quiet, contemplative state of ease. When you notice that your mind has
	wandered off to other thoughts, simply redirect it back toward the words
	you've chosen as your touchstone and rededicate your awareness to them.

	Practice Kindness: As you sit quietly, focus your inner attention on someone
	you know who might benefit from an extra dose of kindness and care. In your
	mind's eye, send this person love, happiness, and well-being. Soften your
	skin, open the floodgates of your heart, and let gentle goodwill pour forth.