Put it into Practice.
Mindfulness requires concentration, but rather than concentrate on any one object, we concentrate on the moment and whatever is present in that moment.
To begin, take a comfortable seat. Set your Zen Timer for 20 minutes. Bring attention to your breath by placing your awareness at your belly and feeling it rise and fall. This will help you tune in to the sensorial presence of the body. Once you
feel settled, widen your awareness to include all the sensations in your body as well as any thoughts or feelings.
Imagine yourself as a mountain. Some thoughts and feelings will be stormy, with thunder, lightning, and strong winds. Some will be like fog or dark, ominous clouds. Inhaling, note “mountain.” Exhaling, note “stable.” Use the breath to focus on the present moment; cultivate the ability to weather the storm. If you find yourself swept up in
a thought or emotion, notice it and simply return to the breath. The key is to pay attention to the ever-changing process of thinking rather than to the contents of your thoughts. As you begin to see that they are indeed just thoughts, they will begin to lose their power. You will no longer believe everything you think! Continue to watch and become mindful of your thoughts, feelings, and sensations for 5 to 20 minutes. Remember to set your Zen Timepiece to signal the end to this meditation.
adapted from Yoga Journal, by Kelly McGonigal
Zen Timepiece, a meditation timer with bowl/gong
Now & Zen
1638 Pearl Street
Boulder, CO 80302
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