Mindfulness Meditation

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Reference: Mindfulness Approach

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Mindfulness provides the discipline for looking and contemplation. It is “seeing things as they are.”

Once you have purged most of your present physical and mental discomfort you are now prepared to enter mindfulness meditation.

In this exercise you do not do anything. You simply let the changes occur on their own accord. Such changes shall settle down after a while if you don’t interfere with them.

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EXERCISE: MEDITATION

PURPOSE: To learn to look at the mind objectively

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

Call out these coaching instructions slowly and clearly allowing enough time after each instruction for it to be understood and carried out. Please see the audio recording for the instructions below.

  1. Close your eyes. Breathe deeply and exhale fully.

  2. After breathing deeply, hold your breath for 5 seconds. Then you exhale and hold your breath for 3 seconds before inhaling again.

  3. Let’s practice it once. Inhale… hold… one-thousand one, one-thousand two, one-thousand three, one-thousand four, one-thousand five… exhale fully… hold… one-thousand one, one-thousand two, one-thousand three… inhale.

  4. Do this controlled breathing at least five times, then resume normal breathing.

  5. Become aware of the body and stay aware of it without interfering with its natural movements, such as, breathing. Do not resist anything.

  6. Become aware of the mind and stay aware of it without interfering with its natural processes, such as, thoughts and feelings. Do not suppress anything.

  7. Become aware of what your physical and mental senses present to you, such as, visual forms, sounds, smells, taste, touch, thoughts, emotions, and impulses. Do not strain to perceive them.

  8. Let the body move in response to the natural impulses from the mind. Do not try to control the body movements. Let them unwind and settle down on their own accord.

  9. Let the mind respond naturally to the stimuli present in the environment. Do not try to control the mental responses. Let them unwind and settle down on their own accord.

  10. Let physical reactions, such as, twitches in muscles, minor pains and aches, sleepiness, etc., come and go. Don’t resist them. Experience the body thoroughly as a whole. Such reactions shall unwind and settle down on their own accord.

  11. Let mental reactions, such as, embarrassment, guilt, anxiety, anger, fear, grief, apathy, and even sleep, come and go. Don’t suppress them. Experience the mind non-judgmentally as a whole. Such reactions shall unwind and settle down on their own accord.

  12. If you find yourself mentally doing something else, or getting lost in thoughts, then simply recognize it, and continue. Let the attention roam freely.

  13. Let the “pictures” of the current and past events come and go. Let the feelings, emotions and sensations play themselves out. Do not speculate on anything. Simply be aware.

  14. Let the realizations present themselves without you making any effort.

  15. Continue.

[Continue silently for the rest of the meditation period.]

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Here is an audio recording of instructions to get you started on the above.

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