Unplug and Recharge: Ten-Minute Mind Spa

Oprah:

# Sit in an upright but comfortable way. Scan your body to check that you're relaxed--your eyes, jaw, shoulders, belly, hands, legs. Sit and know that you are sitting. Become aware of your breath moving in and out. Think "out" when you feel the fall of the exhalation, "in" when you feel the rise or pressure or stretching or tingling of the inhalation (what are the sensations?). When your mind wanders--there's no question it will--acknowledge that you've lost contact with your breath, and watch the next inhalation roll in.

# The most important thing to realize is that every moment you notice you've wandered off is a moment of being aware, of clarity. That's what you're going for. What does it feel like? Within nanoseconds, you'll be thinking again, and becoming aware that you're thinking, and starting again. The more you do it, the more you'll have the experience of that pause when the mind is actually clear and present--that taste of freshness.

# You can do this anytime, for any amount of time. Try it for a minute, try it for 10. Pay close attention to a single in-breath, a single out-breath. Every experience of awareness makes the next more likely. The enrichment to your life has to be experienced to be believed.

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