Advance Meditation Techniques For Busy People
                     ADVANCE 
MEDITATION 
AdTvanEce CMedHitatNion TIeQchniUquesE FoSr Busy 
People
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2022
INTRODUCTIO
About 70% of peopleN in the world suffer from 
anxiety and in such moments it is important to 
find an escape from all the hustle and bustle of 
the world, we really need some time with 
ourselves when we can really live in present and 
experience the best of our existence, but where 
to buy this extra time, so that we don't fall 
behind in the race. The answer is that we can 
incorporate some advanced meditation practices 
into our daily life, it is completely doable.
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Let’s discuss 
how we can 
experience 
the miracle 
of 
meditation in 
our daily 
lives. 
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2022
01 The 4-7-8 Breathing 
Meditation 
1. Take a few deep, cleansing breaths while 
closing your eyes
2. Keep your mouth slightly open and press the 
tip of your tongue to the roof of your mouth 
just above your upper teeth
3. Exhale until you reach the bottom of the 
breath
4. Close your lips and inhale four times through 
your nose
5. Hold your breath for seven points
6. Exhale to the count of eight through your 
mouth, keeping your tongue in place
7. Repeat four more times. Eventually, you can 
work your way up to eight full breaths
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02 The Morning 
Mindfulness 
1. Get out of bed and find a 
comfortable place to sit
2. Close your eyes
3. Visualize the tasks for the day
4. Express gratitude to five things in 
your life
5. Recite positive affirmations about 
yourself
6. Take a few deep breaths
7. Now you are ready to start your 
day
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03 Technical Support 
With the technology at our disposal, we can 
also easily find help for meditation, there 
are several apps on the market that are 
completely free and dedicated to 
meditation, you can download them and 
join an online meditation group and spend 
a few minutes on a guided meditation tour, 
to gain new energy and perspective, all you 
need are headphones and five to ten 
minutes and you're good to go.
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04 A Silent Mantra 
• As you walk, be aware of every body 
movement you make
• Feel every step you take
• Notice the ground under your feet, taking 
off your shoes will give you a better 
experience of walking in the garden
• Look around you and notice your 
surroundings
• Synchronize your breath with each step 
you take
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05 Mindful Eating 
• Instead of rushing, you should give 
yourself enough time to savor each bite
• Feel the food melt in your mouth, 
experience how your mouth works 
when you chew it
• Follow the movement of the food while 
swallowing, feel the texture and smell
• In this way, you will realize that the 
food has become tastier
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06 Walking Meditation 
• As you walk, be aware of every body 
movement you make
• Feel every step you take
• Notice the ground under your feet, 
taking off your shoes will give you a 
better experience of walking in the 
garden
• Look around you and notice your 
surroundings
• Synchronize your breath with each 
step you take
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07 Meditation During Waiting 
They say time gets longer when you're waiting for 
someone or something, but you can make great 
use of that time by meditating. Time flies easily 
and you also get the benefits of meditation, isn't 
that a bargain?
Instructions
• Start breathing deeply
• Focus on your surroundings as an observer
• Hear every voice and witness every action
• Make no judgments
• Direct compassionate thinking towards people
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CONCLUSION
Meditation can be very easily 
incorporated into our daily life, whether it 
is walking, eating or any activity, for 
those who really want to meditate, there 
are enough opportunities and time, and 
the effects that meditation brings to our 
lives are not hidden from anyone and 
Now, when the secrets of advanced 
meditation are out, stop citing excuses 
and start, any effort in this direction is 
worthy of appreciation and has the 
potential to cultivate benefits.
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2022
Thanks
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SOURCE: 
Advance Meditation Techniques
Yuvaap © 
2022