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photography  by  Lauren  Siewertsen  and  CoSM


lao-tzu 24 MASTERS OF AWARENESS The Tao attempts to express in writing what is beyond language

your asana 17 YOGA TECHNIQUES

Slowing down and taking the time to make asanas your own

ryoan-ji 29 SACRED GARDENS The beautiful zen gardens of Japan inspire stillness

14 live painting 6 VISIONARY ART

exhale, inhale 6 48 PEACEFUL PRANA Listen to your breath and see what it can teach you

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Image  by  Lauren  Siewertsen

Artists captivate audiences during live concerts


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zhiné MEDITATION A meditation from The Tibetan Yogas of Dream and Sleep

38 be here now RECOMMENDED WORKS Ram Dass’ work shares a universal story of awakening

18 the stupa MONUMENTS TO TRANSENDENCE The stupa stands as an architectural embodiment of awareness

10 alpha waves MINDFULLNESS + SCIENCE MIT studies show meditation increase alpha wave size and activity

26 superfoods MINDFUL EATING Foods that fuel your mind, body, and spirit

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meditation

the  Tibetan  practice  that  cultivates   concentration  and  quiets  the  mind The  Tibetan  tradition  acknowledges  three  stages  in   the  development  of  mental  stability:  Forceful  zhinÊ,   Natural  zhinÊ,  and  Ultimate  zhinÊ.  Forceful  zhinÊ   CFHJOTXJUINFOUBM�YBUJPOPOBQIZTJDBMPCKFDU outside  the  body  to  develop  stability  in  awareness   XIJMFQFSDFJWJOHFYUFSOBMPCKFDUT5IF5JCFUBO"JT BDPNNPOPCKFDUPG�YBUJPO

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photo  by  Lauren  Siewertsen

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Keep  the  mind  on  the  object  Do  not  follow  the  thoughts  of  the  past  or   the  future.  Do  not  allow  the  attention  to   be  carried  away  by  fantasy,  sound,  physical   sensation,  or  any  other  distraction.  

zhinĂŠ calm abiding

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Just  remain  in  the  sensuality   of  the  present  moment, and  with  your  whole  strength  and  clarity   focus  the  mind  through  the  eye,   on  the  object.   Do  not  lose  the  awareness  of  the  object   even  for  a  second.   B r e a t h e   g e n t l y   a n d   t h e n   m o r e   g e n t l y until  the  sense  of  breathing  is  lost.   Slowly  allow  yourself  to  enter  more  deeply   into  quiet  and  calm.  Make  certain  that  the   body  is  kept  relaxed;  do  not  tense  up  in   concentration.  Neither  should  you  allow   yourself  to  fall  into  a  stupor,  a  dullness,   or  a  trance. Do  not  think  about  the  object,  just   let  it  be  in  awareness.   The  point  is  just  to  keep  the  mind  placed   on  the  object,  on  the  sense  perception  of   the  object,  to  undistractedly  remain  aware   of  the  presence  of  the  object.   When  the  mind  does  get  distracted—and  it   often  will  in  the  beginning—gently  bring  it   back  to  the  object  and  leave  it  there.   from  The  Tibetan  Yogas  of  Dream  and  Sleep by  Tenzin  Wangyal  Rinpoche

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recommended works

be here now 5DP'DVVVKDUHVWKH XQLYHUVDOVWRU\RI DZDUHQHVV photography  and  illustration  by  Lauren  Siewertsen

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mindfullness + science

Image  by  Lauren  Siewertsen

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alpha rhythms PHGLWDWLRQLQभXHQFHVWKHDFWLYLW\RIDOSKDEUDLQZDYHV WRUHGXFHGLVWUDFWLRQVDQGSDLQ Studies  have  shown  

stimuli  will  grab  your  attention,”  

alpha  waves  help  suppress  

that  meditating  regularly  can  help  

says  Christopher  Moore,  an  MIT  

irrelevant  or  distracting  sensory  

relieve  symptoms  in  people  who  

neuroscientist  and  senior  author  of  

information.

suffer  from  chronic  pain,  but  the  

the  paper.  Our  data  indicate  that  

 

neural  mechanisms  were  unclear.  

meditation  makes  you  better  at  

group  of  Buddhist  monks  who  medi-

Now,  MIT  and  Harvard  researchers  

focusing,  in  part  by  allowing  you  to  

tated  regularly  had  elevated  alpha  

have  found  a  possible  explanation  

regulate  how  things  that  arise  will  

rhythms  across  their  brains.  In  the  

for  this  phenomenon.

impact  you.”

new  study,  the  researchers  focused  

 

 

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In  a  study  published  online  in  

There  are  several  different  

A  1966  study  showed  that  a  

the  journal  Brain  Research  Bulle-

types  of  brain  waves  that  help  

of  the  brain  —  cells  of  the  sensory  

tin,  researchers  found  that  people  

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cortex  that  process  tactile  informa-

trained  to  meditate  over  an  8-week  

between  brain  cells,  similar  to  ra-

tion  from  the  hands  and  feet.  

period  were  better  able  to  control  a  

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frequencies.  Alpha  waves,  the  fo-

recruited  12  subjects  who  had  never  

alpha  rhythms.  “These  activity  pat-

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meditated  before.  Half  were  trained  

terns  are  thought  to  minimize  dis-

in  the  brain’s  cortex,  where  sensory  

in  a  technique  called  mindfulness-

tractions,  to  diminish  the  likelihood  

information  is  processed.  The  

based  stress  reduction  (MSBR)  over  

For  this  study,  the  researchers  

continued  on  page  20

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continued  from  page  11

an  eight-week  period,  while  the  

Catherine  Kerr,  an  instructor  at  Har-

 

other  half  did  not  meditate.  

vard  Medical  School  and  lead  author  

suffer  from  chronic  pain,  but  the  

 

of  the  paper.  

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participants  to  meditate  for  45  

 

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minutes  per  day,  after  an  initial  2  

of  the  subjects  before  the  study  

fect  may  be  an  ability  to  turn  down  

1/2  hour  training  session.  Subjects  

began,  3  weeks  into  it,  and  at  the  

the  volume  on  pain  signals.  “They  

listen  to  a  CD  recording  that  guides  

end  of  8  weeks.  At  8  weeks,  the  sub-

learn  to  be  aware  of  where  their  

them  through  the  sessions.  

jects  who  had  trained  in  meditation  

attention  is  focused  and  not  get  



showed  larger  changes  in  the  size  

stuck  on  the  painful  area,�  Kerr  says.  

to  learning  to  pay  close  attention  to  

of  their  alpha  waves  when  asked  to  

Those  trained  in  meditation  also  re-

body  sensations.  “They’re  learn-

pay  attention  to  a  certain  body  part.  

ported  that  they  felt  less  stress  than  

ing  to  maintain  and  control  their  

These  changes  in  wave  size  occurred  

non-meditators.  “Their  objective  

attention  during  the  early  part  of  

more  rapidly  in  the  meditators.  

condition  might  not  have  changed,  

the  course.  For  example,  they  learn  

 

The  study  is  a  “beautiful  

but  they’re  not  as  reactive  to  their  

to  focus  sustained  attention  to  the  

demonstration�  of  the  effects  of  

situation,�  Kerr  says.  “They’re  more  

breath;  they  also  learn  to  engage  

meditation  training,  and  of  the  abili-

able  to  handle  stress.�

and  focus  on  body  sensations  in  a  

ty  to  cultivate  an  internal  awareness  

 

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of  one’s  own  bodily  sensations,  says  

follow-up  studies  in  patients  who  

of  the  feet,  and  then  they  practice  

Clifford  Saron,  associate  research  

suffer  from  chronic  pain  and  cancer  

disengaging  and  shifting  the  focus  

scientist  at  the  Center  for  Mind  and  

patients,  who  have  also  been  shown  

to  another  body  area,�  says  

Brain  at  the  University  of  California.

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The  MBSR  program  calls  for  

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The  researchers  did  brain  scans  

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Subjects  in  this  study  did  not  

The  researchers  are  planning  


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photo  by  Lauren  Siewertsen

continued  on  page  44

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calming yourself, letting go of your biases and seeing what is, openly and clearly

photography  by  Lauren  Siewertsen

45 continued  from  page  43

Meditation is a precise technique for resting the mind and attaining a 011",# ,+0 &,20+"001%1&01,1))6!&ƛ"/"+1#/,*1%"+,/*)4(&+$ state. It is the means for fathoming all the levels of ourselves and Ɯ+))6"5-"/&"+ &+$1%" "+1"/,# ,+0 &,20+"004&1%&+ǽ"!&11&,+&0 +,1-/1,#+6/")&$&,+Ȁ&1&00 &"+ "Ǿ4%& %*"+01%11%"-/, "00 ,#*"!&11&,+#,)),40-/1& 2)/,/!"/Ǿ%0!"Ɯ+&1"-/&+ &-)"0Ǿ+! -/,!2 "0/"02)101%1 +"3"/&Ɯ"!ǽ  +*"!&11&,+Ǿ1%"*&+!&0 )"/Ǿ/")5"!Ǿ+!&+4/!)6#, 20"!ǽ %"+6,2*"!&11"Ǿ6,2/"#2))64("+!)"/1Ǿ216,2/*&+! &0+,1#, 20"!,+1%""51"/+)4,/)!,/,+1%""3"+101(&+$-) " around you. Meditation requires an inner state that is still and onepointed so that the mind becomes silent. When the mind is silent and no longer distracts you, meditation deepens. Meditation is a practical means for calming yourself, for letting $,,#6,2/&0"0+!0""&+$4%1&0Ǿ,-"+)6+! )"/)6ǽ 1&046,# training the mind so that you are not distracted and caught up in its "+!)"00 %2/+&+$ǽ"!&11&,+1" %"06,21,0601"*1& ))6"5-),/" your inner dimensions. It is a system of commitment, not commandment. You are committing to yourself, to your path, and to the goal ,#(+,4&+$6,2/0")#ǽ2111%"0*"1&*"Ǿ)"/+&+$1," )*+! still should not become a ceremony or religious ritual; it is a universal requirement of the human body. Meditation is very simple. It is simply attending. You can begin by attending to your breath, and then if a thought comes, attend to it, +,1& "&1Ǿ",-"+1,&1ȕ+!&14&))-00ǽ%"+6,2 + ,*" (1, the breath. Your normal response is to react to all your thoughts, and 1%&0(""-06,2"3"/206&+0",# ,+#20&,+ǽ"!&11&,+1" %"0 6,21,11"+!1,4%1&01(&+$-) "4&1%&+4&1%,21/" 1&+$Ǿ+!1%&0 *("0))1%"!&ƛ"/"+ "ǽ 1/&+$06,2#/""!,*#/,*1%"*&+!+!&10 *"+!"/&+$ǽ+!&+1%&0#/""!,*6,2"$&+1,"5-"/&"+ "4%,6,2 /"Ǿ!&01&+ 1#/,*6,2/*"+1)12/*,&)ǽ,2"5-"/&"+ "&++"/',6+! ,+1"+1*"+1Ǿ6,2"5-"/&"+ "/")&"#+!&++"//")51&,+Ǿ+!6,2Ɯ+! a respite from the tumult of your life.

from “%"")"+&+$,#"!&11&,+” Swami Rama Himalayan Institue

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photo  by  Lauren  Siewertsen

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photography  by  Lauren  Siewertsen,  illustration  by  Alex  Grey

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photography  by  SusanBuck  @  CoSM,  painting  by  Alex  Grey

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