15-Minute Meditation

A 15-Minute Meditation to Discover The Truth

A 15-minute meditation provides an opportunity to examine our prejudices, let go of what we believe we know, and discover the truth.

Our thoughts impact our emotions. What we see and think we see is primarily determined by our preconceived notions about the world. We can sometimes benefit from falling into these routines. When we see a door and a doorknob, we know exactly what to do with them. Additionally, we have preconceptions about how roads and walkways function. We can’t live without them since they make it easier to get about. Our preconceived notions, on the other hand, might be highly restricting. Whenever we enter a new environment or look at a new individual, our ingrained patterns of behavior that we’ve formed through time create a barrier between our conscious perceptions and what we perceive. It is where the prejudice comes from. The media and the individuals in our immediate social circles and the people we grew up with may have shaped the way we see particular people.

Meditation is a way to cultivate a more kind and open heart—to ourselves and others—which is part of the purpose. As a result of this exercise, we can maintain a light touch with our thoughts. They become more transparent when we let go of our grip on them and refrain from criticizing or clutching at them. We may go beyond regular mindfulness meditation to reflection and inquiry using the following meditation.

“I don’t know” is the appropriate term here. We’re trying to figure out what the truth is. Such an inquiry can break up an automatic mental process that leads to prejudice. We can let go of our preconceptions.

For Frank Ostaseski, who has worked extensively with dying or unwell people, not knowing is vitally crucial. Rather than filling in the void when you’re with someone unwell or dying, it’s best to acknowledge that you don’t know what they’re experiencing. You can get a better sense of the issue by adopting an attitude of uncertainty.

15-Minute Meditation to Discover What Is Real

  1. If it’s more comfortable for you, sit up straight and close your eyes. It’s okay if you don’t want to close them.
  2. Feel your body’s weight resting on the chair’s or cushion’s armrests or seat. Make sure your feet are firmly planted on the floor at all times.
  3. At your speed, take three deep, mindful breaths.
  4. To better understand your feelings, envision someone or something that frustrates or upsets you. Don’t go for the worst-case scenario. If you’re looking for something tame, go for something more moderate. Perhaps it has to do with a brother, a friend, a parent, or a coworker, or it could be an everyday occurrence.
  5. Ask yourself, “What do I know?” “What am I supposed to know about this?” “Does what I’m picturing in my head about this person or this circumstance match reality?” When someone irritates or upsets you, pay attention to your thoughts. Is that really what you’re thinking?
  6. What do you do now that you’ve realized how you’ve created your understanding of the situation? Let go of it. Allow yourself to be re-awakened to the reality of the circumstance. Increased warmth results from an increase in the degree of openness.
  7. We may cultivate compassion and kindness by asking ourselves questions like “What is truth?” and “What do I know?” It’s also beneficial since we don’t have to struggle against preconceptions or ideas. You’re more likely to feel upset at yourself or someone else if you try to fight against your own biases or preconceptions 15-Minute Meditation.



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