Introduction to Mindfulness - Dean Amory

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stream to take up residence, albeit briefly, in a mindful awareness that is bigger than the thinking mind. 4. Once during the next week, spend a two-hour period giving particular attention to your intentions. Before we speak or act there is always an impulse of motivation or intention. Notice the various kinds of desires and aversions that fuel your intentions. For this exercise, you might choose a period where you can go about some ordinary activity in a quiet and mostly undisturbed way. You might even slow your activities down some so that you are more likely to notice and evaluate your motivations. Source: Insight Meditation Centre – 108 Birch St., Redwood City, Ca 94062 - (650) 599-3456 E-mail: info@insightmeditationcenter.org Website: www.insightmeditationcenter.org 271
5th Week – Mindfulness of the Mind by Gil Fronsdal Now that we have practised with mindfulness of the breath, body, emotions and thoughts in previous weeks, the new instruction is to turn the attention around and notice the mind itself. Not just the content of the mind in terms of particular feelings or thoughts, but the quality of the mind; the mood of the mind; the state of the mind. Sometimes it is not easy to notice the overall state of the mind because we are focusing so much on the details of what is happening during mindfulness practice. This often can be the case in daily life as well, especially when we are preoccupied with what we want or don’t want. It is like focusing on the details of driving while noticing neither how dirty the windshield is nor the strain of looking through the dirt. Part of mindfulness practice is to step back from the details of what we are experiencing in order to notice the subjective feeling of being aware. So, for example, does our awareness or our mind feel contracted or spacious, tense or relaxed, scattered or focused? States of the mind are closely connected with our mood or attitude. Whether subtle or strong they have a pervasive quality that is more lasting than particular thoughts or impulses of the mind. For example, angry thoughts sometimes may appear briefly without affecting our mood. In contrast, an angry state of mind can shape our entire demeanour. While in an angry mood, not all our thoughts may be angry. However, the mood can linger as a background for whatever we are experiencing, sometimes significantly colouring our perception of things. For some people, this background attitude is at the heart of what motivates their life. All too often it is closely connected to people’s suffering. When they are not aware of the influence their attitude has, people can feel trapped in their suffering. An attitude or mood can 272
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Cover: meditating Shiva - Rishikesh
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“Peace comes from within. Do not
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Basic aspects: body, breath, though
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Mindful Movement 3.................
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Discussion.........................
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What is Mindfulness? Have you ever
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awareness, enhance emotional intell
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The ABC of Mindfulness A is for awa
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How Mindfulness affects mind and bo
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simplified environment, even in the
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wanders. This develops a degree of
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Making matters a bit more complicat
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Helping keep people resilient Numer
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themselves and others, and nearly 7
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fine - its just what brains do, but
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experience of transcendence. Rather
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How do these processes unfold toget
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This takes many forms. One track is
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Mindfulness and therapy Throughout
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difficult experience, and noticing
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Differences between Awareness, Cons
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umination, depression, and anxiety
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3. Awareness Awareness is inherentl
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Sources: © Mindfulnet.org | create
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other hand, though, the way to unco
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cushion you can use one designed fo
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Feel it as it comes into your body
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occurred." I like to think of it as
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Mindfulness Meditation Therapy (MMT
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Dukkha Dukkha is a state of psychol
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and often this skill alone is suffi
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sorry for ourselves and certainly i
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5. Resolution The final step of MMT
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Mindfulness in the workplace How pr
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Benefits include improvements to ph
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Practising mindfulness helps coache
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Mindfulness Based Cognitive Therapy
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Long-term skills from MBCT Particip
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Stop trying to force pleasant feeli
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Everyday-life practice & coping: Th
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Mindfulness meditation Mindfulness
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Two primary stages in this practice
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5. Live your own truth. As a teenag
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Gradually the individual becomes tr
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counter the “mindless” state of
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Urges for substance use rarely last
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which required concentration. They
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Urge Surfing Summary Purpose To exp
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If we are guiding a client through
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- Prochaska, J. O., Diclemente, C.
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6. Ask people you trust to give you
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This technique involves no criticis
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"You can't stop the waves, but you
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Exercise 2: Mindfulness Meditation/
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Exercise 4: Visualization This exer
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Exercise 6: Mindful Movement Exerci
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Start with feet slightly apart and
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Mindful Movements 7 Stand with hand
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Exercise 7: Deora Core Elements of
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you have not really changed anythin
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naturally slow down and deepen, wit
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drawn into endless ruminations. The
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Exercise 6: Extended sitting medita
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9. As best you can, bring a quality
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9. Continue to scan the body, linge
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Learn from the teachers 1. Teaching
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Domain 1: Coverage, pacing and orga
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Domain 2: Relational skills Mindful
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Formal mindfulness practices offer
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participant’s expressed experienc
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The teacher conveys this through se
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All practices need to incorporate 3
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Raisin practice Key learning (featu
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our well-being; in particular the f
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the abdominal wall as you breathe i
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Elements to consider in guiding (fe
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3. Bring awareness to any urges you
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Thoughts and emotions - Relating to
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the present moment and the task at
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desire to change or control it. Not
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Examples of how this needs to be at
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e little explicit care given to wha
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2. Breath guidance: Helpful guidanc
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- This domain assesses the process
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1. Layer 1 - noticing sensations, t
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‘progression’ through the inqui
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o Confidence in the teaching proces
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(iv)leadership style which offers s
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179
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was for them to simply be in the pr
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experience, this was like looking a
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185
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not present”. It was agreed by ev
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Week three: Mindfulness creates a s
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Week 3 Today the group started with
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You are walking down the street and
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tandem with skills teaching to deal
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Week 4 When this session began, it
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A member responded to the above acc
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Week five: “emotions are messenge
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just somewhere else most of the tim
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Invited speaker - Frank Frank (aged
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Week Six: Knowing what sets me off,
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Week 6 We began with sitting medita
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energies that arise from our uncons
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energy to others and make it safe f
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215
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Week eight: Staying clean Agenda: -
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Finale The group ended with a 10 mi
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Page 224 and 225: - One of the major ones was discove
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Introduction to Mindfulness - Dean Amory

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