The approach we will primarily be taking in these sessions is Mindfulness Meditation. Mindfulness is both effective and easy to get started with. It is also something that you can practice in the long term.
Mindfulness meditation is the practice of purposely focusing your attention on the present moment—and accepting it without judgment.
Mindfulness contributes to your happiness.
Mindfulness usually brings with it a sense of calm and peacefulness.
Being in the present moment, the now, with mindfulness also gives you a chance to experience the underlying joy of life.
From Thich Nhat Hanh:
Nothing is more precious than being in the present moment. Fully alive, fully aware.
In addition, I find that mindfulness frees my own creative energy. ‐
Meditation is more than just ‘mindfulness,’ ‘being in the now,’ or being calm and peaceful. Meditation is a way to better know yourself, others, and the world. This is a powerful way to bring change into your life.
10 MINUTE MINDFULNESS MEDITATION
Mindfulness is PRESENT MOMENT AWARENESS
Paying attention;
On purpose,
in the present moment, and non‐judgmentally.
Practice this way:
Fully receive the present experience, no matter how difficult.
Investigate the nature of experience.
Examples:
What does it feel like? Where in the body?
What ideas and feelings are associated with it, or does it bring up? What have I assumed about myself or the world that led to this?
Then let go of the experience, no matter how pleasant or unpleasant it may be.
ABOUT THIS COURSE
I am not a guru or some kind of spiritual master. I am just a guy who has spent my entire adult life interested in eastern spirituality. I have practiced mindfulness for maybe 35 years as an everyday part of my life.
For 15 years I was with a living sage, a genuine Self‐realized teacher.
I have a long‐standing daily practice. I am here to share with you some of what I have learned over the years.
We will focus on mindfulness. Occasionally I will introduce other ways to meditate. I will start at the very beginning.
What I want to happen is for each of you to start and then maintain a meditation practice as a regular part of your daily life.
Here are some of the proven ways that mindfulness can benefit you…
Mindfulness reduces stress, anxiety and other destructive emotions.
Mindfulness increases your sense of well‐being, reduces lethargy and increases energy both mentally and physically.
Mindfulness reduces depression.\
Mindfulness creates clearer, more focused thinking.
Mindfulness improves confidence and emotional resilience.
Mindfulness slows the gradual deterioration of the brain as we age. This is especially important for those in their senior years.
Mindfulness sharpens your memory and increases your focus and attention.
Mindfulness frees your creative energy and ideas.
Mindfulness improves your emotional and social intelligence and develops your empathy and compassion. It is also shown to improve relationships.
Mindfulness improves health and boosts immunity. Mindfulness is shown to have beneficial effects on many serious illnesses such as cancer and heart disease.
Mindfulness reduces compulsive and addictive tendencies.
Mindfulness can be an important element in your day‐to‐day happinesS.
The more mindful you are the happier you are.
DAILY CALM | 10 MINUTE MINDFULNESS MEDITATION | BE PRESENT
https://www.youtube.com/watch?v=ZToicYcHIOU
MEDITATION INSTRUCTIONS FOR 15 MINUTE MINDFULNESS MEDITATION:
First, from the Buddha’s Satipatthana Sutra, the original instructions on mindfulness, about 2500 years ago. This text has been used by many thousands of people over many centuries.
Buddha’s words:
She breathes in, aware that she is breathing in.
She breathes out, aware that she is breathing out.
When she breathes in a long breath, she knows, ‘I am breathing in a long breath.’
When she breathes out a long breath, she knows, ‘I am breathing out a long breath.’
When she breathes in a short breath, she knows, ‘I am breathing in a short breath.’
When she breathes out a short breath, she knows, ‘I am breathing out a short breath.’
Note that Buddha does not instruct us to control our breath, just to watch it.
Now breathe.
Get comfortable; feet flat on the floor, hands on your legs or in your lap.
Eyes closed, or open with a loose focus on the floor a few feet ahead of you.
Notice your body, and then start to breathe deep, slow breaths. Be aware of, really feel, what is happening in your body as the breath comes in, and then as it leaves. It is more about feeling it than thinking about it.
Acknowledge thoughts as they come. Just notice them and then let them go. You don’t need to do anything about any of them.
If your mind wanders, just notice and acknowledge that your mind has wandered, then gently bring your focus back to the feel of your breath.
Be present without needing to hurry things along, or move on to the next part of your day. This can be difficult, but remind yourself that whatever happens is okay.
Just notice, let it be, and then let it go.