Forty years ago, the legendary philosopher Alan Watts challenged then-graduate student John Selby to undertake a bold project: “to study the world’s great meditation traditions as a psychologist from the inside out; identify the underlying psychological process common to those traditions; and then go out and teach this universal process to whoever might want to learn it.” For those past forty years John Selby has combined in-depth research into cognitive science with practical wisdom from his lifelong experience practicing and teaching meditation. Searching for solutions to emotional suffering and psychosomatic illness, John spent years researching native cultures in Arizona, Mexico, Guatemala, and South Africa, identifying unusual approaches to meditation and emotional well-being that have helped advance his evolving theories and techniques.
Now Selby presents a remarkable summation of his work using twelve universal “focus phrases” revealed to him not through intellectual study, but through breakdown, his “dark night of the soul.” Expand This Moment departs from traditional long-form meditation guides by presenting a daily practice that suits our busy lives. Instead of relying on long periods spent in mediation, Selby’s process uses the twelve focus phrases to achieve mental health. The twelve phrases are organized into three phases:
Phase 1: Awakening
1: “I choose to enjoy this moment.”
2: “I feel the air flowing in and out of my nose.”
3: “I also feel the movements in my chest and belly.”
4: “I’m aware of my whole body here in this present moment.”
Phase 2: Emotional Healing
5: “I am open to experience the feelings in my heart.”
6: “I let go of all my stress and worries and feel peaceful inside.”
7: “I accept everyone I know — just as they are.”
8: “I honor and love myself — just as I am.”
Phase 3: Insight
9: “I am open … to receive …”
10: “I feel connected with my source.”
11: “I’m here to serve, to love, to prosper, & enjoy myself.”
12: “I am ready to act with courage and integrity.”
While traditional meditation requires that a person sit for at least half an hour daily in meditation, Selby’s short-form meditation can be completed in just 5 minutes—and have lasting impact. His focus phrases insert positive messages into a person’s ongoing inner dialogue, promoting spiritual development and emotional healing. His universal method fits easily into any religious or spiritual practice. In Expand This Moment, Selby guides readers through the phrases, fulfilling his forty-year project with a distilled meditative practice that anyone can undertake with lasting impact.
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