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 : April 2019
Lying on a comfortable padded surface, either on a rug or pad on the floor, or in bed or on a couch, we might at first give ourselves over to the experience of being here like this, in this posture, whatever it is. We can also choose to keep our eyes open or closed. If we keep them open, we simply drink in through the eyes whatever is above us. And of course, keeping the eyes open can be especially helpful and effec- tive in moments of drowsiness and fatigue. Many people find it helpful in refining the awareness of the internal landscape of the body and the mind to keep the eyes closed. They find that it enhances the inward focus and concentration. The body scan involves systemati- cally sweeping through the body with the mind, bringing an affectionate, open- hear ted, interested attention to its vari- ous regions, customarily starting from the toes of the left foot and then moving through the entirety of the foot—the sole, the heel, the top of the foot—then up the left leg, including in turn the ankle, the shin and the calf, the knee and the kneecap, the thigh in its entirety, on the sur face and deep, the groin and the left hip, then over to the toes of the right foot, the other regions of the foot, then up the right leg in the same manner as the left. From there, the focus moves into, suc- cessively and slowly, the entirety of the pelvic region, including the hips again, the buttocks and the genitals, the lower back, the abdomen, and then the upper torso—the upper back, the chest and the ribs, the breasts, the hear t and lungs and great vessels housed within the rib cage, the shoulder blades floating on the rib cage in back, all the way up to the col- larbones and shoulders. From the shoulders, we move to the arms, usually doing them together, starting from the tips of the fingers and thumbs and moving successively through the fingers, the palms and backs of the hands, the wrists, forearms, elbows, upper arms, armpits, and shoul- ders again. Then we move into the neck and throat, and, finally, the face and head. Along the way, we might tune in to some of the remarkable anatomical structures, biological functions, and more poetic, metaphorical, and emo- tional dimensions of the various regions of the body and each region’s par ticular individual history and potential: whether it is the ability of the feet to hold us up; the sexual and generative energies of the genitals; in women, the capacity to give birth and the memories of preg- nancies and births for those who have had the experience; the eliminative and purifying functions associated with the bladder, kidneys, and bowels; the diges- tive fires of the abdomen and its role in breathing and in grounding us in the physical center of gravity of the body; the stresses and triumphs of the lower back in carrying us upright in the gravitational field; the radiant potential inherent in DISCOVER THE BODY UNIVERSE With steady, loving attention we lift the cloud of familiarity, and rediscover the vibrant, mysterious landscape within. PHOTOGRAPHBYWESTEND61/KNIELSYNNATZSCHKE/PLAINPICTURE practice