Chapter 4

Mindfulness Meditation: Awareness of the Here and Now

In This Chapter

arrow Finding a sitting position that works for you

arrow Changing your thinking from outward to inward

arrow Discovering five quick ways to relax your body

arrow Tuning in, slowing down, and exploring your breath and other sensations

arrow Playing with the zoom lens of awareness

If you’re looking for simple, concise meditation instructions, you’ve come to the right chapter. You can muse forever about meditation’s benefits or the nature of the mind, but there’s nothing quite like attempting to practice to show you how stubborn and wild the mind can actually be.

As previous chapters mention, the Buddhists like to compare the mind to a monkey that swings uncontrollably from branch to branch — from plan to memory, thought to emotion, sight to sound — without ever settling down in one place. You can’t overpower it or subdue it or sit on it until it agrees to obey. Well, the same holds true for your mind. In fact, if you attempt to force ...

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