the mind to expand during meditation. Letting go and
allowing the process to proceed innocently is the proven
technique of going beyond thought and quieting the
mind.
Attention and Intention
Meditation
As you become adept at calming the commotion in your
mind through meditation, you can enliven healing and
transformation in your body through conscious attention
and intention. As we’ve said, accomplished yogis can
regulate basic physiological functions through inner
techniques that focus attention and intention. You can
learn to slow your heartbeat, raise your body tempera-
ture, and influence your circulation. Try this simple
attention and intention meditation to convince yourself
that your mind and body are intimately linked.
- Sit comfortably, close your eyes, and take a slow,
deep breath. Slowly exhale, releasing any tension you
may be holding in your body. For the next few min-
utes, practice the So Hum meditation described earlier
or Primordial Sound Meditation if you have been
instructed in it. - Now bring your attention into the area of your
heart. For a few moments, simply feel the sensations
you are carrying in your heart and then for a few min-
utes consider all the things for which you are grateful.
Acknowledge everything in your life for which you
feel gratitude—the people, the love, the experiences,
and the opportunities that make you the person you
are.
Meditation 95