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5 Minute Meditation

You don’t have to believe in karma and rebirth to be relaxed, kind and aware. It’s our natural state, and you can regain it through training the mind in meditation. RENATE OGILVIE guides you through basic breathing meditation technique.

The Buddha himself was not a Buddhist, so what he offered was for everyone. The Five Minute Meditation is for people with extremely busy lives. It's short because we are not monks and nuns. Of course, feel free to extend it.

Basic Breathing Meditation

All meditators meditate in this way, either to stabilise the mind before other techniques, or as their main practice, sometimes for many years.

It is simple but not that easy.

If you manage to watch the breath for just a few seconds without getting distracted by thoughts, you are doing very well.

Step One: Make time

Make sure you won't get disturbed.

Turn off your mobile and unplug your landline.

5 minutes is possible. If not, take a serious look at your life.

Step Two: Find the right place

Sit in a place that feels right and stick to it.

Use a rug or bath towel if you sit on the floor and don‘t use it for anything else.

Place enough cushions to support you so you can sit with crossed legs.

Step Three: Correct posture

Sit in a way that is most comfortable.

Lotus is best.

Also good: sitting on a chair or supine on your back with your hands by your side (don't fall asleep).

Crucial: straight spine to allow your spiritual energy to move freely.

Then: place the right hand  palm up in the left hand.

Keep the eyes either completely closed if the mind is very active, or slightly open if you are sleepy.

The mouth should be closed, but the jaw relaxed.

Keep the tongue behind the front upper teeth to stop saliva accumulating.

Step Four: Watch the breath

Take one or two deep breaths and completely fill the lungs.

Release the breath into its natural rhythm, allowing it to happen, not doing it.

Become completely aware of the breath and follow it: in breath, out breath, in breath, out breath..

Count if it helps.

Step Five: Release all thoughts

Notice thoughts as they arise - neither suppress them nor get entangled in them.

Release them and turn your attention back to the breath.

Do not strain.

Allow the mind to be neutral, free of comment or judgment.

Step Six: Dedicate the merit

At the end of the meditation dedicate: 'May all beings being happy!'

Step Seven: Reconnect during the day

At your desk, when you sit in a bus, walking in the street etc. - breathe and watch the breath, releasing all thoughts.

Meditate regularly, but stick to 5 minutes until you really want to extend.

Meditation should be your private luxury, not a chore.

The best time is in the morning, but any time is good.

Remember: whenever you meditate thousands the world over are doing the same.

Rejoice.

Renate Ogilvie is a psychotherapist and teacher of Buddhist philosophy.

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It looks like Johnny Howard's been teaching Daubya about "Mateship" and the lesson has sunk in as the former Aussie PM has been booked into the Blair House, a high security guesthouse across the road from the White House from the 12th in order to be on hand to recieve the Presidential Medal of Freedom, to be presented to Howard on January 19.

The Blair House is tradidionally used by the President-Elect in the lead up to the inauguration and the Obamas has asked to be moved into the Blair House earlier so their two young children could start at their new school on the first day of the new term but have since been booked into the Presidential Suite at the Hay-Adams Hotel.

Comments from various blogs have not been complimentary:

"What would possess Howard to not at least publicly offer up his stay at Blair House to Obama. Then Obama could graciously say no thank you. By keeping his reservation and being silent Howard showed himself to be not that bright of a person and one can understand how he would pal around with george in an illegal war or two.
It would not be above george to threaten Howard with not giving him the medal if he didn't stay at Blair House and it would not be below Howard to respond to the threat in the way that he did, sort of like a cowering dog. The Aussies must really be proud of their guy. Any body got a shoe."
- Conrad C. Elledge

"George couldn't make this idiot stay at the hay-adams?" - Joe"no doubt Howard is receiving the honor for driving his country's currency into the abyss." - Urbuhlship

"Ah...the administration that live and died by the belief that loyalty trumped competence, clarity and every other imaginable factor-hands out a last few favors to the brown nose gang of three.
With the former prime minister of Australia getting the nod to stay in the Blair House-instead of making way for the incoming President.
How fitting. G'day-as they say-down under."
- Don Duval

"Handing out medals by the dozens to his supporters is about the only thing this president seems capable of actually doing. What is the cost to the U.S. taxpayers to bring these guys to Washington so ding-dong in chief can hang a goofy medal around their necks, or pin them on their jackets, or whatever one does with them? At least the national medal budget will likely be significantly reduced after January 20th." - Bill