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Mindful : April 2014
46 mindful April 2014 getting started: how to meditate OVERHEARD “We’re told to ‘just be in the present moment,’ but howdowedo that? Mindful- ness is a tool, a technique, that teaches us how to actually do it.” Diana Winston, director of Mindfulness Education, UCLA Mindful Awareness Research Center Find a good spot in your home or apa rt- ment, ideally where there isn’t too much clutter and you can find some quiet. Leave the lights on or sit in natural light. You can even sit outside if you like, but choose a place with little distraction. At the outset, it helps to set an amount of time you’re going to “practice” for. Otherwise, you may obsess about deciding when to stop. If you’re just beginning, it can help to choose a short time, such as HowtoDoIt Mindfulness meditation practice couldn’t be simpler: take a good seat, pay attention to the breath, and when your attention wanders, return. By following these simple steps, you can get to know yourself up close and personal. five or ten minutes. Eventually you can build up to twice as long, then maybe up to 45 minutes or a n hour. Use a kitchen timer or the timer on your phone. Many people do a session in the morning and in the evening, or one or the other. If you feel your life is busy and you have little time, doing some is better than doing none. When you get a little space and time, you can do a bit more. Take good posture (see pages 48 a nd 49 for inst ructions) in a chair or on some kind of cushion on the floor. It could be a bla nket and a pillow, although there are many good cushions ava ilable that will last you a lifetime of practice (see page 50). You may sit in a chair with your feet on the floor, loosely cross-legged, in lotus posture, kneeling—a ll are fine. Just make sure you are stable and erect. If the constraints of your body prevent you from sitting erect, find a position you ca n stay in for a while. When your posture is established, feel your breath—or some say “follow” it—as it goes out and as it goes in. (Some ver- sions of the practice put more emphasis on the outbreath, and for the inbreath you simply leave a spacious pause.) Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing this—in a few seconds, a minute, five minutes—return your attention to the breath. Don’t bother judging yourself or obsessing over the content of the thoughts. Come back. You go away, you come back. That’s the practice. It’s often been said that it’s very simple, but it’s not necessarily easy. The work is to just keep doing it. Results will accrue. For a selection of audio and video and other resources on basic meditation, go to mindful.org/ gettingstarted