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Here's a good meditation one:
Guided So Hum Mantra Meditation Technique: Follow the step by step guided meditation below to practice this technique.
1. Sit in a comfortable cross legged position. You may also sit on a chair or lie on your back to practice this meditation.
2. Set your alarm or other time device for 10 to 20 minutes.
3. If sitting, elongate your spine upwards, lengthen your neck and subtly bring your chin back and in, like a soldier at attention. This will align the spine with the back of your head.
4. Place your hands in Gyan Mudra (Gesture of Knowledge). Which is thumb and index finger lightly meeting, wrists resting gently on the knees and palms facing upward. The other 3 fingers are extended.
5. Take 5 deep, slow breaths though the nose. This will oxygenate your blood and relax you.
6. Try to remain as still as possible.
7. Inhale slowly while saying the sound "Soooooooo" mentally and then slowly exhale while silently saying the sound "Hummmmmm".
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...........You can fool some of the Typical White People some of the time but you cannot fool all of the Typical White People all of the time........
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