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Expand This Moment: Focused Meditations to Quiet Your Mind, Brighten Your Mood, and Set Yourself Free
John Selby
Paperback. New World Library 2011-04-01.
ISBN 9781577319702
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Publisher description
Forty years ago, the legendary philosopher Alan Watts challenged then-graduate student John Selby to undertake a bold project: "to study the world's great meditation traditions as a psychologist from the inside out; identify the underlying psychological process common to those traditions; and then go out and teach this universal process to whoever might want to learn it." For those past forty years John Selby has combined in-depth research into cognitive science with practical wisdom from his lifelong experience practicing and teaching meditation to his students and therapy clients.
Now Selby presents a remarkable summation of his work, using twelve universal "Focus Phrases" that predictably elicit deep experience and realization. Expand This Moment departs from traditional long-form meditation guides by presenting a short daily practice that suits our busy lives. Selby's process uses his twelve unique Focus Phrases to quickly stimulate inner awakening, healing, insight and peace. The twelve Focus Phrases:
Phase 1: Zen Awakening
1: "I choose to enjoy this moment."
2: "I feel the air flowing in and out of my nose."
3: "I also feel the movements in my chest and belly."
4: "I'm aware of my whole body here in this present moment."
Phase 2: Emotional Healing
5: "I am open to experience the feelings in my heart."
6: "I let go of all my stress and worries and feel peaceful inside."
7: "I accept everyone I know -- just as they are."
8: "I honor and love myself just as I am."
Phase 3: Insight & Action
9: "I am open ... to receive ..."
10: "I feel connected with my source."
11: "I'm here to serve, to love, to prosper, & enjoy myself."
12: "I am ready to act with courage and integrity."
Selby's short-form process can be completed in just 5 minutes--and have lasting impact. His Focus Phrases gently insert positive messages into a person's ongoing inner dialogue, promoting spiritual development, emotional healing, and core success. "These 12 Focus Phrases, " Selby concludes, "are now my daily meditation practice. They also stay with me all day long so that I can be more aware, more 'here and now', all the time!"____________________________________
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Expand This Moment: Focused Meditations to Quiet Your Mind, Brighten Your Mood, and Set Yourself Free
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