Simple meditation

1. Sit quietly in a comfortable position.

2. Close your eyes.

3. Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed.

4. Breathe easily and naturally. As you breathe say the word "one" silently.  if you haven't had a thought since your last breath say "two" keep counting up until you have a thought.  then start over.

5. don't qualify how you are doing, this is just a game. The whole purpose is to quiet your mind.  You will get better naturally.  Dick Dean taught me this and calls it the "mind killer"

if you find that your mind is racing, try to think of the next thought - wait for it - you may find that helps to quite you for a minute.

watch your thoughts - don't engage them

As you become the watcher, realize that you are separate from your thoughts.  If you can watch them, you are not them.

You are deeper than the chatter - you are spirit and you can be free to enjoy your life now.  You can have freedom from the incessant voice that wants to keep you in the past or afraid of the future.

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