�a� er eins og ��kve�inn greinir � ensku appels�na: einhver geta segja �� hva�a ��kve�inn greinir � ensku appels�na er vi� descibing �a� til �� me� or� ( �a� er the K�lnarvatn appels�na, umfer�, finna brag� af s�tur og sterkt brag�, etc.), en �essi �� sk�halli’ hreinskilnislega skilja �a� nema �� finna brag� af �a� og reynsla �a� fyrir sj�lfur.

H�r ert the undirst��u- st�ga af hvernig �G huglei�a:

1) �G sitja ��gilega me� minn augs�n loka. �a� er g��ur til vera � laus- m�tun f�t, svo �essi �� feel eins og ��gilegur eins og m�gulegur. �� geta liggja � the g�lf, e�a � a st�ll, en reyna til for�ast laying d�nn �v� �a� vilja minna � �� af svefn og �� might blundur off  .

2) Minn pers�nulegur t�kni ( hver er �f�ur vi� sumir huglei�sla s�rfr��ingur) er �essi �G snerta minn �umalfingur og langat�ng saman, en �essi er ekki nau�synlegur. The hjartn�mur af the �umalfingur og fingur ath�fn eins og a l�fe�lisfr��ilegur gikkur �essi fleiri au�veldlega koma me� ��ur � a �hugull �stand ( eins og Pavlovs’ dogs �essi byrjun til slefa hven�r a bjalla er trappa, �v� Pavlov giftusamlega f�lagi the hringur af a bjalla me� brag�g��ur f��a �essi er, f��a �essi a hundur finna brag�g��ur).

3) Setja �inn eftirtekt � einn hlutur. This er oft gestur “ einn-pointedness. The Dalai B�ddhamunkur og annar vilja segja �� �essi huglei�sla � meginatri�um er p�tt your awareness e�a eftirtekt til einn hlutur, svo �essi you receive d�pka og fleiri dj�pur inns�n af �essi einn thing. That one object of meditation can be an image in your mind’s eye, one word or phrase that you repeat in the quiet of your mind, paying attention to a physical point in your body like the observation of your breathing. The object of your meditation can also be an idea, thought or “problem” that you want to receive greater understanding of. Some people verbally chant a word or phrase, or peform a meditative dance, or even put their attention on a candle or their physical body while they are walking. But, for beginners, it is often recommeded that you meditate with your eyes closed, and choose an object of meditation that feels right to you.

4) When you notice that your attention has wondered from the object of your meditation (for example, you start thinking about the bills that you have to pay, or a noise that you hear outside of your window, or your phone starts to ring  :)  ), then gently bring your attention back to the object of meditation that chose.

5) Repeat steps 3 and 4.

Soon, you will find that you are traveling deeper into your consciousness, spirit or mind, and that you begin to have more control of your mind, rather than your unrestrained mind, thoughts and emotions having control over you.

In recent years, the object of meditation for me has been a place very deep within my consciousness.

During the past 3 months, I have felt drawn to direct my awareness to my “heart center,” i.e. in the center of my chest at the same level of my heart. In this way, I am made aware of how my heart feels, and whether my heart feels warm and open.

When I first started meditating, I placed my awareness on my breath, and just was aware of my breath moving in and out.

There are moments in my meditation when I receive profound wisdom and clarity about my life,  or peace and tranquility when I have felt a stress or worry.

It acts as a compass or gyroscope that keeps me on my highest path, and towards my goal of serving Humanity and others in the best possible way.

Khashyar Darvich
Producer-Director
“Dalai Lama Renaissance”
www.DalaiLamaFilm.com

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