Introduction to Mindfulness - Dean Amory

Sitting meditation
Key learning (feature ii):
o Anchoring to present moment through body sensations
o Dealing skilfully with mind-wandering
o Learning gentleness, encouraging curiosity, learning acceptance
o Mindfulness of ‘feel of things’ (pleasant/unpleasant/neutral)
o Noticing aversion
o Learning to consciously widen and narrow the focus of attention
o Mindfulness of the natural flux of experience
o Cultivating being fully with experience AND having an observer
stance simultaneously
o Learning to receive experience as it is, as distinct from mental
labels, stories about it, etc.
o Learning to see recurring patterns in the mind and how they
develop, play out, etc.
o Seeing more deeply into the nature of human experience
The Sitting Meditation Mindfulness Exercise
1. When you take your position take a moment to settle into your
body and become centred before you bring your attention to the
sensations and movement of breath through your body. The mind
may wander frequently during mindfulness meditation and you can
gently redirect your attention back to your breathing. Focus on your
breath for several minutes before moving on.
2. Shift your attention to your bodily sensations. Take note of the
contact your body has with the chair or floor and the sensations
associated with this. Notice the sensations in your body without
judgment, just accept them and reflect on them with curiosity and
interest, even if it is unpleasant.
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