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Mindful : June 2015
The key in meditation is to take time to get in touch with what you want, what you value most. With this practice, use intention to feed your passion and motivation. It will help you to dedicate time to meditation practice. 1 Feel the Body Begin by feeling your body, connecting with both feet, your legs, your seat, hips, tailbone. Sensing your spine, straight and upright, relax the shoulders down and allow your awareness to travel down through both arms and to the palms of the hands and fin- gers. Bring the awareness into the belly, the chest, the throat, and then resting your aware- ness on your face, release any tension in your jaw, eyes, forehead. Sense the whole body as you sit here. And feel the breath moving through the entire volume of the body. And from this place of connection and presence, inquire into why you are meditating. What is your hope, vision, intention? 2 Listen Closely Listen deeply. Thoughts will arise. Note them, and let them go. Listen deeper still. What feels most compelling, most true in your body? Try not to think about your intention, or to analyze or cognitively discern it. Instead, see if you can listen from a deeper place, a still abiding awareness that is always already there. Listen with your body, with your whole being. 3 Note the Intention Perhaps, for now, there is no clear answer, and your inten- tion is simply to be present, to stay open, to be curious, allowing whatever arises to be here. Or perhaps a clear felt sense of your intention arises. Either way, hold your intention clearly in your consciousness, regardless of whether it is strong and clearly formed or amorphous and tentative. 4 Let Your Intention Go Silently repeat your intention, anchor it in your mind and body. And once you feel that it is clear and stable, let it go. And rest back into the body, into the awareness that is enveloping you. The intention simply guides, it is not a goal that we fixate on, but a direc- tion we incline our heart and mind to follow. Connect With What You Value: A Meditation on Intention Don’t worr y if your intention is fuzzy—you can choose to simply pay attention to whatever thoughts or sensations arise. insight June 2015 mindful 75 practices a Pub catio Save 20% when you use code MINDFUL515 at shambhala.com. Offer expires 8/1/15. Are your kids glued to their screens? Here is a practical, step-by- step guide that gives parents the tools to teach children, from toddlers to teens, how to gain control of their technology use. Palladino’s straightfor- ward, evidence-based approach applies to kids of all ages. Par- ents will also learn the critical difference between voluntary and involuntary attention, new fndings about brain development, and what puts children at risk for attention disorders. Long before mindfulness became a widespread cultural phenomenon, Chögyam Trungpa pro- vided these concise and practical instructions in it—and they remain remarkably applicable to all who engage in the practice today. “Mind- fulness is the direct path to insight—and no one has ever illuminated that wonderful path more skillfully than Chögyam Trungpa.”—Pema Chödrön. MINDFUL LIVING FROM SHAMBHALA PUBLICATIONS... s d , - d n n e e - h e d kllfll h h A t a s p t t t t P w a k