.................................. ENTRY LVL MEDITATION REGIMEN TO BULK UR BRAINZ (for chumps)

//XERCISE 1: THE RIGHTEOUS REP

> Take a few moments to solidify the intention to meditate, throw your phone and other technological 
scrying mirrors into the nearest lake (not just for the meditation, this is general life advice).

> Sit upright or lie down, whichever is most conducive to maintaining a state of relaxed awareness 
(not so uncomfortable that it's distracting, not too comfortable that you are falling asleep).

> Select an anchor to focus your attention, the most accessible and most efficient is the breath. 
Wherever you may be, your breath is with you (I should hope).

> Focus your attention on nothing but your own breathing. You may keep your eyes open or shut, 
again, whichever is most conducive to your practice.

> The eventual goal is not to control your breathing, but to passively observe it while maintaining 
an automatic respiration. This is difficult, so don't worry too much about reaching this point yet.

> It has helped me to count along to a "Rep" for the mind to occupy itself while building focus. 
This may help those with ADD/ADHD riddled minds as well.

> The Rep begins by counting each seperate in-breath and out-breath up to ten, then counting in reverse 
down to one, then back to ten. So from 1 -> 10 -> 1 -> 10 etc.

> If your mind has wandered you will find yourself at a number higher than 10, this is ok. 
Just gently bring your attention back to 1 and start again.

> It should look like this:
> (in) 1, 
  (out) 2, 
  (in) 3, 
  (out) 4, 
  (in) 5, 
  (out) 6, 
  (in) 7, 
  (out) 8, 
  (in) 9, 
  (out) 10, 
  (in) 9, 
  (out) 8, 
  (in) 7, 
  (out) 6, 
  (in) 5, 
  (out) 4, 
  (in) 3, 
  (out) 2, 
  (in) 1, 
  repeat.

> Each count from 1 to 10 to 1 can be considered a 'Rep', and this exercise can be utilized just about
anywhere at any time of day.  I find this stupid-simple practice to be an INVALUABLE tool for grounding 
my mind whenever the need should arise. (e.g. fits of anger, panic attacks, bad trips, greenouts, whiteouts, 
brain microchip short-circuts, sleeper agent kill command, trying to piss with a shy bladder, etc.)