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lesson 1st

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In meditation, effort must be applied in a direction opposite to what we are used to. Our effort must be to relax ever more deeply. We must ultimately release the tension from both our muscles and our thoughts. When we relax so deeply that we are able to internalize the energy of the senses, the mind becomes focused and a
tremendous flow of energy is awakened.... Meditation is a continuous process, and can be said to have three stages: relaxation, interiorization, and expansion." - John Novak
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