Attention and Intention Meditation

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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 temperature, and influence your circulation. Try this simple attention and intention meditation to convince yourself that your mind and body are intimately linked.

1. 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 minutes, practice the So Hum meditation described earlier or Primordial Sound Meditation if you have been instructed in it.

2. 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 minutes 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.

3. Now take a few moments to relinquish any grievances, regrets, or hostility you may be holding inside you. Simply have the intention to release all toxic feelings that are not nourishing to your heart.

4. Next, silently, like a mantra, repeat the expression, Thy will be done . . . Thy will be done . . . Thy will be done. Have the intention to surrender to whatever you imagine or believe is the underlying intelligence of the universe, be it God, Nature, Cosmic Order, or any other concept that you have.

5. Now, with your attention in your chest, see if you can perceive the throbbing of your heartbeat, as either a sensation or a subtle vibration. Introduce the intention for your heartbeat to slow down . . . slow down . . . slow down.

6. Shift your attention to your hands and become aware of your heartbeat in your hands. Have the intention to increase the blood flow and warmth to your hands.

7. Now direct your attention to any part of your body that you believe needs healing and feel your heart throbbing slowly in that area. If there is no place in your body that needs attention, simply be aware of your heart throbbing in your chest. Silently, like a mantra, repeat the phrase, Healing and transformation . . . Healing and transformation . . . Healing and transformation.

8. After a few minutes, bring your attention to your breath, simply observing the inflow and outflow of your breathing. When you are ready, slowly open your eyes.

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