Traditional meditation requires that you discipline yourself to sit quietly for at least half an hour each day, preferably in the same place, so that you can move deeply into a quiet, calm, insightful experience on a regular basis. In Expand This Moment, John Selby offers an alternative process that can help the many people who can’t find the time to sit still and breathe.
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At the heart of Expand This Moment are twelve focus phrases designed to insert positive messages into our inner dialogue, promoting spiritual development and emotional healing. These brief core statements constitute a root psychological meditative practice that allows anyone to quickly wake up to the present moment — naturally, pleasurably, and with life-affirming consistency.
Here is a sampling of the focus phrases Selby offers:
? I choose to enjoy this moment.
? I feel the air flowing in and out of my nose.
? I am ready to experience the feelings in my heart.
? I honor and love myself just as I am.
The first eight focus phrases in the book fully prepare you for deep meditation. The next two aim your attention directly at your inner core of being and help you open yourself to receive whatever meditative experience might occur at that moment. The final two focus phrases in the book bring you out of meditation and into a positive stance, so you’re ready to take action spiritually.
“My intent isn’t to use words to convince you of the power and beauty of these twelve elicitor statements, and certainly not to program your imagination with lofty visions of spiritual experiences that the Focus Phrases might induce,” writes Selby. “My intent in offering this book is simply to help you aim your attention more successfully toward whatever unique experiences these Focus Phrases stimulate in your own inner universe.”
John Selby is the author of more than twenty books, including Quiet Your Mind and Seven Masters, One Path. Educated at Princeton, the University of California, Berkeley, the Graduate Theological Union, and the Radix Institute, he has worked as a therapist and mindfulness coach for two decades. Visit him online at http://www.iUplift.com.