Dear Seeker of Success,
Let’s address the second part first.
Over and over again, I’ve emphasized that your state of mind is crucial to making my work powerful, effective and easy.
To do that, you need to master a few skill sets, but three of the biggest are focus, concentration and equanimity, which I define as “non-interference with your ongoing internal experience”.
So the 3-3-3 meditation, practiced even every other day helps to do that.
Why do I call it 3-3-3?
Simply because it takes 9 minutes to do, with each 3 minutes divided into a different area of focus.
Got 9 Minutes? Take This Down, And Follow It Now
So here is what you do:
STEP ONE: Sit comfortably, upright on a cushion or on the edge of a straight-backed chair.
STEP TWO: For the first 3 minutes, focus on your breathing. If your mind wanders, fantastic! That’s going to happen, guaranteed, and it’s only an opportunity to exercise your focus and bring your awareness right back to your breathing.
Watch what the body actually does as you breathe. Notice what muscles expand and which contract. You might(might) even notice that in between the moment of the exhale and the inhale is a brief taste of deep peace.
STEP THREE: Now for the next 3 minutes, let your attention wander to different parts of the body, noticing whatever sensation comes up.
For example, you the feeling of your tongue in your mouth may strongly arise in your awareness. Focus on that for about 3 seconds, then let it go and allow the next body sensation to arise.
STEP FOUR: Finally, for the next 3 minutes, put your attention on your bottom. If you are sitting on a cushion, that would be your butt and your legs. If you are upright on a chair, it probably will be the same.
And that’s it.
You’ll find the benefits of this are far out of proportion to the simplicity and ease of practice.
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Now, let me ask this:
Anyone up for me doing a special live webinar where I lead you through the exercise in 3-3-3 in real time?
If so, comment below, and (if enough people do) I will do a live video broadcast where I do just that.
It will be short-less than 20 minutes – but it will get you going.
Peace,
RJ
i will do my 3rd meditation retreat (vipassana mr goenka, an assistant teacher who is for sure encouraged to play his tape) on my holiday and i assume that 1 of the feels will be my eyes recognizing that they are not sitting in front of a monitor for 8 hours per workday. i had this the last time “:-)” but my vacation is aprofed and so this will happen the end of november till beginning of december. ok, not so sure if it is easy to give me a tipp during a public webinar, but i want to thank you for offering this and since you really love the meditation, i will happily tune if i can make it happen for sure. i am actually planning to search for a mediation bench, since it is a good habbit. for the 10 days i am thinking this could make sitting without moving easier for me.
one bonus of my company is 2 stand by tickets for long haul flights from europe which i got, which will run out the end of the year. of course there is this thing about quitting (what doesnt work) which is a thought which becomes a point more as well 🙂 but in theory, if i really will know about your seminar and it could be possible, i might be able to book a flight and only pay the taxes that airports or nations might ask for and since there is a timewindow to it, i might be able to use these tickets, make it possible and be there the beginning of the next year? 🙂 of course i might have to apply for this weekend of work too etc.
rj, did rb last weekend really talk about the borg at one point? my first flight since i came to cz, actually since your mindframe persuation seminar in los angeles! you instead of p m k would have been 🙂
i can i imagine for people reading it seems that some of the last words could not be completed, and i do not know if this was because i mentioned the borg. 🙂 but i hope not too much gets deleted to get my message across the digital text window. so anyhow. happy to read from you, christian from europe
@Christian
Thank you for this wonderful post!
Details on the seminar being worked out now and will be available in the next couple weeks, long before the end of the year.
Watch this space.
…why not using the flights / holidays to come and see your family – might be more satisfying then meditating for 10days… it’s time to return home
Mr. Jeffries I can’t explain in words how much this uncomplicated, quick and easy meditation technique has done for me. I feel so much more in the present and want to thank you for sharing this.