Introduction to Mindfulness - Dean Amory

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maintain this state of mind after you have finished the activity that tends to bring it on. 3. Have a conversation with a good friend (or complete stranger if that is easier) about what might be the most common attitudes that you operate under. How do these attitudes influence what you do, how you see life, and how you relate to yourself? How do you tend to relate to people who have similar attitudes to your most common ones? Source: Insight Meditation Centre – 108 Birch St., Redwood City, Ca 94062 - (650) 599-3456 E-mail: info@insightmeditationcenter.org Website: www.insightmeditationcenter.org 275
6th Week – Building on the foundation by Gil Fronsdal Sometimes a metaphor can be useful for clarifying and reinforcing the instructions for mindfulness meditation. A classic Buddhist metaphor for a human being is a one-room house with five windows and a door. The windows and door represent the six senses posited by Buddhism: the five primary senses we have in the West plus a sixth sense which perceives what goes on in our minds, our thoughts. Imagine that you are in the middle of the house sitting in an easy chair, relaxed and at ease with nothing to do. The windows are open and the door is open. A cat peeks its head in the door and then goes away. Soon a bird lands on the windowsill and then flies away and then a squirrel runs by. Various animals come and go. Rather than getting up to follow the animal outside or closing the doors and windows, you could stay in our easy chair and simply watch what comes and goes. The instructions for mindfulness meditation is to just stay in the easy chair of awareness and let sensations, emotions, thoughts or attitudes simply appear at the door or window of our sense perceptions. We notice them come and go. The emphasis is on being at ease. We are not trying to force our meditation to become anything. You are encouraged to remain focused on breathing but when compelling experiences come to awareness, neither get involved with them nor close your awareness to them. Explore how to be easefully aware. Developing mindfulness is a way of living a skilful life. Life can then unfold a lot better, with a lot less stress, and more sense of freedom and wisdom. Once the basic instructions for mindfulness are understood, one can build on this foundation. The two primary ways of doing this are (1) Practicing mindfulness in daily life and (2) Developing more concentration with the mindfulness. 276
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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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221
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- One of the major ones was discove
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Page 232 and 233: (2) Your relationship with others I
Page 234 and 235: How could the course have been more
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Page 254 and 255: o The fifth week mindfulness of min
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Page 260 and 261: Benefits of mindfulness of the body
Page 262 and 263: Meditation instruction: mindfulness
Page 264 and 265: 3rd Week - Mindfulness of Emotions:
Page 266 and 267: The four are: Recognition: A basic
Page 268 and 269: doubt. Are any of these more common
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Page 280 and 281: WISDOM Mindfulness coupled with con
Page 282 and 283: Why look behind you, you can't chan
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Introduction to Mindfulness - Dean Amory

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