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To take advantage of meditation and its benefits it is important to make meditation your new daily habit, like brushing teeth. It will present challenges similar to those you experienced when embarking on a new physical exercise program. At first you notice your body is weak and can hardly cope with what is asked of it, but with time you’ll see it gets stronger, healthier. When you first start on meditation exercise you will notice disturbing restlessness in your body as you try to sit still. Restlessness in a body is a sign of neglected, untrained mind. With time you will learn to control your body better, you will be able to sit without moving a muscle for hours if you chose to. Your body will listen to you faithfully, you will learn to create and remove pain at will, make yourself happy, improve your luck, there is no limit to positive things you can do from there.

In the beginning sit straight and still on a chair with your eyes closed in a quiet place for 10 minutes twice a day, increase the time gradually. In the beginning you may have to use suggestions to quiet your body, keep repeating in your mind: I am relaxed and comfortable, I can sit without moving a muscle for hours, with time you will train your body to listen to your suggestions after the first time. As you notice your body slowly begin to relax and stop bothering you concentrate on an imaginary object, it could be anything you want, for example a book. Observe it closely in your mind, stare at it, keep it alive in your mind, this exercise will push all other thoughts and worries out of your head, but you will notice slowly they begin to creep right back, observe the thoughts like they were no longer yours without judgment and let them go as you continue to hold the book in your mind. When the thoughts relinquish you in stillness of mind you can put you attention and intention on anything you want, it will flourish and be anything you want it to be as long as it is good and positive.