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Mindful : April 2013
TIME: 3 to 5 minutes When we think about meditating (with a capital M), we can get hung up on thinking about our thoughts: we’re going to do something about what’s happening in our heads. It’s as if these bodies we have are just inconvenient sacks for our brains to lug around. Having it all remain in your head, though, lacks a feeling of good old gravity. That approach can make it seem like float- ing—as though we don’t have to walk. We can just waft. But meditation begins and ends in the body. It involves taking the time to pay at tention to where we are and what’s going on, and that star ts with being aware of our body. That ver y act can be calming, since our body has internal rhy thms that help it relax if we give it a chance. Here’s a posture practice that can be used as the beginning stage of a period of meditation practice or simply as some- thing to do for a minute, maybe to stabilize yourself and find a moment of relaxation before going back into the fray. If you have injuries or other physical difficulties, you can modify this to suit your situation. It’s Not All in Your Head 2 If on a cushion on the floor, cross your LEGS comfortably in front of you. (If you already do some kind of seated yoga posture, go ahead.) If on a chair, it’s good if the bottoms of your feet are touching the floor. 3 Straighten—but don’t stiffen— your UPPER BODY. The spine has natural cur vature. Let it be there. Your head and shoulders can comfor tably rest on top of your vertebrae. 1 Take your SE AT. Whatever you’re sitting on—a chair, a meditation cushion, a park bench—find a spot that gives you a stable, solid seat, not perching or hanging back. 4 Situate your upper arms parallel to your upper body. Then let your HANDS drop onto the tops of your legs. With your upper arms at your sides, your hands will land in the right spot. Too far for ward will make you hunch. Too far back will make you stiff. You’re tuning the strings of your body—not too tight and not too loose. 5 Drop your chin a little and let your GAZE fall gently down- ward. You may let your eyelids lower. If you feel the need, you may lower them completely, but it’s not necessar y to close your eyes when meditating. You can simply let what appears before your eyes be there without focusing on it. 6 Be there for a few moments. RELAX. Now get up and go about your day. And if the nex t thing on the agenda is doing some mindfulness practice by paying attention to your breath or the sensations in your body, you’ve star ted off on the right foot—and hands and arms and everything else. ● — Barr y Boyce For more on mindfulness practice go to mindful.org/ inpractice. To submit questions about techniques, the workplace, or relationships and homelife, email inpractice@ mindful.org 66 mindful April 2013 in practice Illustrations by Jason Lee techniques