Vinaire's Blog

Reference: Mindfulness

Being established in mindfulness is a mental state of ‘seeing things as they are’. It does not matter whether your eyes are closed or open; whether you are sitting, standing or walking; whether you are engaged in some activity or not.

You practice ‘seeing as they are’ in all modes of existence.

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MINDFULNESS APP _: Practice seeing things as they are.

Give out these coaching instructions one every minute slowly and clearly. This will allow the student time to settle down after each instruction.

START: Call out the instructions 1 to 15 per Mindfulness Prep 4: Final Preparation.

1. We shall now practice seeing things as they are… first with eyes closed and then with eyes open. Keep your eyes closed.

2. Recall a playful moment from your childhood. Look at the “picture” that comes up. Consider it for what it is.

3. Consider the thoughts present in that picture. Give them time to come up. See them for what they are.

4. Consider the emotions present in that picture. Give them time to come up. See them for what they are.

5. Consider the efforts present in that picture. Give them time to come up. See them for what they are.

6. Now open your eyes and look at your hands for what they are.

7. Look at the size of the hands for what it is.

8. Look at the color of the skin for what it is.

9. Look at the texture of the skin for what it is.

10. Close your eyes. Recall a beautiful place that you visited. Look at the “picture” that comes up. Consider it for what it is.

11. Consider the thoughts present in that picture. Give them time to come up. See them for what they are.

12. Consider the emotions present in that picture. Give them time to come up. See them for what they are.

13. Consider the efforts present in that picture. Give them time to come up. See them for what they are.

14. Open your eyes. Find something in the room to look at.

15. Look at the size of the object for what it is.

16. Look at the color of the object for what it is.

17. Look at the texture of the object for what it is.

18. Close your eyes. Recall a moment when you met somebody you really liked. Take your time to consider that moment thoroughly for what it is.

19. Open your eyes. Spot something in this room. Take your time to consider that thing thoroughly for what it is.

20. For the next five minutes, first close your eyes and recall a pleasant moment from your past. Consider it thoroughly for what it is. Then open your eyes and spot something in this room. Consider it thoroughly for what it is. Alternate these two actions several times.

21. (After five minutes) Let the mindfulness meditation session end.

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