By now you should know why you need this in your life, so let’s get to it!
To practice Mindfulness, first you need to prepare your body.
- Start by doing a few movements on the spot, clenching and releasing, flexing and shaking out your arms and hands, legs and feet.
- Give yourself a little massage to generate a bit of energy.
- Stretch out your body.
Now get into position, sitting on a chair or in the lotus position, while remembering these 2 very important instructions:
RELAX YOUR EFFORT, WITHOUT LOSING YOUR ATTENTION.
KEEP YOUR ATTENTION, WITHOUT USING ANY EFFORT.
It’s like a balancing act between the 2. Relax so you don’t use any effort, but don’t go to sleep! Keep your attention fully focused, but without using any effort.
(Personally I see myself standing in the middle of a seesaw with Effort on one side and Relaxation on the other, trying to keep them both level…)
When in a comfortable position, with a straight spine and facing straight ahead, close your eyes 80-90%. This is really hard to do, but it works. Just leave a little gap, which you don’t see through, but which helps keep you alert.
Put your hands on your lap like ‘My Master‘ shows you here:
1. Mindfulness of your body
Breathing naturally, start by scanning your whole body, from your head, to your neck and shoulders, chest, arms, hands, legs and all the way down to your feet. Relax each part of your body as you scan down.
2. Mindfulness of your breath.
Next, focus on your breath. Breathe deeply, but naturally. Notice the movement of your chest and your belly as you breathe in and out.
3. Mindfulness of your mind.
Finally, focus on your mind. Imagine a clear blue sky. No worries – no clouds. Only a bright, shining, warm sun. When clouds (thoughts) appear, gently blow them away, to find your clear blue sky again.
Remember the instructions:
RELAX YOUR EFFORT. KEEP YOUR ATTENTION.
This is how you turn off your senses. Noises or scents around you don’t affect you. You may notice them, but like soap bubbles they deflate and disappear.
You’re closing the windows, to let your candle shine calmly and quietly.
By practicing this regularly, you will feel the benefits of a calmer, more rational you very soon.
For me, and I am only just beginning, I think it will help me be less flappable, more patient, less irritable and more grounded.
If that were what it said on the tin, wouldn’t you buy it?
PS – If you’ve ever meditated you will recognize this practice. It is indeed a form of meditation. What I love about Lobsang’s version, is how he explains it all. He makes it so clear and simple. I know that I need this. I know why I need this. And now I know how to do it!
Image courtesy of Tulku Lobsang’s Facebook page.