by clicking the "Next" arrow.
by clicking on the page.
the page around when zoomed in by dragging it.
the zoom using the slider when zoomed-in.
by clicking on the zoomed-in page.
by entering text in the search field, and select "This Issue" or "All Issues"
by clicking on thumbnails to select pages, and then press the print button.
displays sections with thumbnails and descriptions.
displays a slider of thumbnails. Click on a page to jump.
allows you to browse the full archive.
about your subscription?
Mindful : June 2014
stomach, a nd a n off-balance posture. We don’t look like we’re comfortable in our own body. Coupling this kind of strain with attention for even short periods of time automatically produces the second mode: disassociation. In short, our mind and body get sepa rated. Paying attention unskill- fully uses up a lot energy resources, and in so doing we can end up in a kind of spaced-out haze. And then we try to revive our attention with ever more strained efforts. We wea r out again. We get tired and hazy. Then we try to revive. And so on the cycle goes, back and forth, between trying too hard and checking out. It wears us down. To alter this pattern we need to decouple strain from attention. To put it another way, stabilizing attention needs to be married to a soft, open and deeply relaxed body, and mind. And of course, mindfulness meditation is thought of by many as the gold standard for developing a consistently relaxed body and mind and developing good sy nchrony between our senses and our thought processes. And yet, when we lea rn meditation—particularly if it’s not taught effectively a nd gives short shrift to what’s going on in our body—we end up in the same old cycle of binging ourselves on strained efforts to pay attention and relieving ourselves of the pain by spacing out. In The Attention Revolution, B. Ala n Wallace notes that establishing this base of rela xation may be significa ntly more important in our practice tha n it was in pre-modern contemplative traditions: “ When Tibetan meditation manuals advise beginners to focus their attention firmly, the instructions are aimed at a very different reader than the average city-dweller in the 21st century. Before we can develop attentional stability, we first need to learn to relax.” But how do we rela x? To address that question with meditators, I rely on a series of principles a nd practices that help us to take the tension out of attention. The overall theme of these practices is that, to get more grounded in body sensations and breath- ing (the meat a nd potatoes of modern mindfulness), it is often wise to pay attention to what is going on “above the neck” as well. How we engage our sense organs a nd head plays a crucial role in our ability to relax, open, a nd stabilize awareness. in practice insight 72 mindful June 2014