Daily Mini-Lessons on Contemplative Practice

I had the opportunity over the weekend to work with the incredible Norm Farb of University of Toronto. He was being hosted by my equally incredible teacher Bo Forbes. We sat and listened as Norm went over his research into the ways that contemplative practices including yoga and meditation affect the structure of your brain. Over the next few days, I will summarize some of these findings to help you to understand, perhaps, some of the whys behind the practice. Why do we practice? What is causing the changes that I can feel in my body and mind as I continue to practice over time?

So, for today, let's practice just this. Block off your time, take up your posture, and pay attention, on purpose, to sensation in your body. To make it easier, if the breath is a comfortable anchor for awareness, focus on your breath. Focus on your breath with playful curiosity, and when you notice your mind has gone off topic, which it will do, gently but firmly bring it back to the breath. Continue until your time is up, whether that is a minute, or five minutes, up to an hour. Remember - it's not enough to just read about or think about the practice. The transformation only happens if you practice. Go for it!(internal sensations of the body) and proprioception (the perception of movement and spatial orientation of the body). These are sometimes called "the sense doors". This is why the instructions for meditating so frequently begin with "focus on the breath" or "notice the weight of your body resting on the floor or on the chair or on the cushion" or many other ways of getting you to tune in to sensory experience.

Jon Kabat-Zinn defines mindfulness as "paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally." This is important: We have intentionality to our work (the work is on purpose), and we are nonjudgmental (curious, playful, don't assume you already know what is going on).

So, for today, let's practice just this. Block off your time, turn off your phone, take up your posture, and pay attention, on purpose, to sensation in your body. To make it easier, if the breath is a comfortable anchor for awareness, focus on your breath. Focus on your breath with playful curiosity and with intention, and when you notice your mind has gone off topic, which it will do, gently but firmly bring it back to the breath. Continue until your time is up, whether that is a minute, or five minutes, up to an hour. Remember - it's not enough to just read about or think about the practice. The transformation only happens if you practice. Go for it!