Where we place our mind’s attention is where our character and habits of thought will gravitate, much like a rut in the road that grabs us. This is part of the concept of “neuroplasticity” which means that our brains are malleable (adults and youth) and we can change how we think and act throughout our lives with intention, purpose, and practice.
One of my favorite meditation practices is Tonglen. The word tonglen comes from the Tibetan language and translates as giving and taking. Tong means giving or sending, and len means receiving or taking. Tonglen is similar to Loving Kindness (Mettà) in that we are using the transformative power of the heart to channel compassion. We acknowledge the suffering of the world and its beings and then visualize the suffering being transformed in the heart into compassion and then release it outward with intention, on an out-breath, for the betterment of the world.
Heart-based meditation practices such as tonglen and mettà are healthy ways to channel compassion into the world and our own lives. Focussing on the breath going in and out of the heart center is where we start this transforming process. One of the most powerful daily mindfulness practices is to watch where we place our mental attention as we go about our day. Taking a break from scrolling on an electronic device to sit in meditation is a valuable activity that shifts our focus from the external world to our internal environment and helps us notice what our mind is doing. Noticing what we are thinking or ruminating about, and then redirecting our focus back to the body and the breath is a liberating way to change the way our brains control and create ruts of behavior. It is worthwhile to contemplate conscious attention throughout the day as we go about our lives as well as when sitting in meditation. This kind of attention is called heart-mind awareness. Setting aside five to 10 minutes a day to do a heart-mind meditation practice is a healthy way to nourish wise attention and encourage a shift in our mind’s behavior.
NOTE: At any time, when you need extra time during the practice, pause the podcast for as long as you'd like and come back to finish up.
Anne-Marie Emanuelli is the founder and Creative Director at Mindful Frontiers LLC. Mindful Frontiers LLC is a Benefit Corporation (BCorp) committed to Community Wellness by providing schools and organizations with mindfulness meditation tools that nurture positive social-emotional growth.
With over two decades of meditation experience, Anne-Marie leads meditation workshops and provides coaching for children, families, individuals, groups, and classrooms. She is a certified meditation leader as well as a certified labyrinth facilitator.