using the arrow buttons.
by clicking on the page.
the page around when zoomed in by dragging it.
the zoom using the slider when zoomed-in.
by clicking on the zoomed-in page.
by entering text in the search field, and select "This Issue" or "All Issues"
by clicking on thumbnails to select pages, and then press the print button.
displays sections with thumbnails and descriptions.
displays a slider of thumbnails. Click on a page to jump.
allows you to browse the full archive.
about your subscription?
Lions Roar : September 2010
52 SHAMBHALA SUN SEPTEMBER 2010 and patient with yourself as you were with your partner?” step one is to accept your body the way it is today. in meditation this is called taking a naked look at things as they are, without having to change or fix them. if you can do this, it is an act of personal kindness, a very good thing to practice. it’s also simply being real, because let’s face it, you can’t practice with the body of the person next to you, anymore than you can practice with some- one else’s mind. We are practicing with our own body— this one that we’re in today. instead of thinking of all the things that are wrong with it, can you think of them as interesting elements to work with? Try it. let’s take stock: Tight hips? No problem. stiff lower back? okay. Creaky knees? fine. Negative attitude? We can probably get that unstuck, too. let’s turn our dukkha drama into a sukha story. Warming Up Bodies are meant to move and, if we are planning to sit still for a while, it makes sense that we should move things around a bit first, to maintain a balance of activity and receptivity. Begin with this brief warm-up. stand up tall with your feet firmly planted on the floor, directly below your hips. inhale as you circle your arms out to the side and all the way to the sky. reach your fin- gers up! Exhale as you circle your arms back down by your sides. repeat this four times. inhale your arms up again. This time as you exhale, bend your knees. Next, inhale and straighten them. Exhale and bend. repeat eight times. lower your arms by your sides. Turn your head to the right, then to the center, the left, and to the center again. Dip your right ear toward your right shoulder. lift it up back up and dip your left ear to left shoulder. interlace your fingers behind your back. lift your chest. Breathe in fully. Exhale and stick your tongue out. repeat three times. Place your hands on your hips. lift your right knee up toward your chest. Hold onto it with both hands. if that is not available to you today, place your left hand on a chair or the wall and hold your knee with your right hand. if that is not available today, lift your right foot off the floor two inches. Circle your right ankle three times in each direction. Do the other side. standing tall, bend your knees again. Place your left hand on your right knee and twist your chest and shoul- ders to the right. Extend your right arm toward the wall behind you. stay here for three deep breaths. Untwist back to the center. Do the other side. repeat two times. Now you are ready to work on your sitting meditation posture. sitting Meditation Posture first, organize your materials. you will need at least three to five meditation cushions or large, firm pillows and three to five blankets. a carpet or rug is also useful, but if you don’t have one, fold a blanket in half and place it on the floor. Place two of your cushions on the blanket near the far edge. Then sit down on the cushions with your sitting bones near the front edge of the cushion. your thighs should not be supported, yet your seat should be firmly on the cushion. Place one hand on your tailbone and one hand on your pubic bone. rock forward and back a few times and try to find the middle point of balance, where your pel- vis feels vertical. if you feel that your tailbone is tucking under, which is very common and no big deal, you just need to sit up on at least one more cushion. This align- ment will allow your spine to be upright without over- working your back muscles. give yourself the chance to have a comfortable, supported sitting environment by using as many cushions as you need. Check out the placement of your knees. if your thighs