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Mindfulness Meditation in Daily Life


as taught by Stephen Procter

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1. Introduction to Mindfulness Meditation in Daily Life

Click Here 1a. Welcome To Mindfulness Meditation in Daily Life
When practicing this style of Mindfulness Meditation there is no difference between sitting on a cushion during intensive meditation and everyday life, our relationship to experience can still be explored, wisdom can arise and freedom experienced while living a normal life.
Click Here 1b. Learning to Listen to Life's Lessons
Life has so much to teach us if we take the time to listen to it. Listening is a skill that can be developed, it does not always come naturally, but with patience and practice we all can make it part of our normal lives..
Click Here 1c. How My Understanding Developed
After working as a live in manager at an intensive meditation centre and sitting many intensive meditation retreats I found the transition between the retreats and ordinary life difficult.
Click Here 1d. Our Perception Changes Our Reality
When we experience the world through the six senses the perception interprets these senses through the distorted lens of the emotions and misinterprets the experiences causes us to see a world not based on reality, it gives us a distorted view.
Click Here 1e. Understanding the Mindfulness Meditation Process
If we are to understand how to meditate we first need to understand what it is that we are developing and how the meditation process works.
Click Here 1f. Seated Mindfulness Meditation in Daily Life Instruction
Step by step instructions on the stages to progress through your seated Mindfulness in Daily Life meditation practice. Follow these stages for steady progression and strong foundation in your meditation practice.

Original Discourses by The Buddha

Click Here 1g. Maha Satipatthana Sutta
Greater Discourse on the Four Foundations of Mindfulness by The Buddha - Original text on this Mindfulness in Daily Life Practice.
Click Here 1h. The Seven Factors of Enlightenment
The first two factors, Mindfulness and Investigation are what you do during the meditation practice, the third factor, Energy, is what you need to get into perfect balance, the next four factors are the result of this balance between the first three.
Click Here 1i. The Noble Eightfold Path
The Noble Eightfold Path needs to be cultivated during Mindfulness practice. At the maturity of the path the practioner no longer develops the path but manefests as it in every moment of conciousness.

2. Beginning Your Formal Meditation Practice

Click Here 2a. Understanding Your Meditation Postures
Mindfulness practice can be done walking, standing, sitting or lying down so any posture as long as you are aware of it is good. I have also practiced it on a lounge chair, on a car seat and lying on a bed or floor with great success.
Click Here 2b. Learning to Ground Your Attention
We use the experience of the sensations within our body as an anchor to ground our attention, starting with the 'feeling' of 'heaviness' in the whole body then moving onto the feeling of 'touch' where our body contacts the chair or floor.
Click Here 2c. Feeling Your Bodily Sensations
Our bodies talk to us through sensations, these sensations can be experienced right here, right now. They create an anchor for our attention in meditation, our task is to understand their language.
Click Here 2d. Learning the Skill of Softening Into
Releasing mental and physical tension with the aid of deep breathing to enter into a heightened, clear state of mindfulness and increased awareness. It teaches us the skill of 'softening into' difficult experiences such as anxiety, fear, stress, grief, anger etc for everyday practice.

3. Mindfulness of Breathing Meditation Instructions

Click Here 3a. Understanding Mindfulness of Breathing
Mindfulness of breathing is a method of training your attention. The sensations that you experience when you breathe provides a constant object of meditation that is always available, one that reflects and develops with the changing state of your mind.
Click Here 3b. Developing Mindfulness of Breathing
When you can sustain your attention continuously on the in and out breathing without your attention continuously wandering off, it is then time for the next stage in this Mindfulness of Breathing exercise.
Click Here 3c. Developing the Complete Breath
To develop your Mindfulness of breathing meditation you need to focus on developing the different stages so that they are steady and strong, like building a foundation for a building.
Click Here 3d. Deepening Mindfulness and Concentration
At this stage of Mindfulness of breathing turn your attention towards the breath as it goes out, following the breath to the end. This will draw your attention inside because when following the expansion and contraction throughout the body the out-breath moves inward instead of outward in traditional Mindfulness of breathing.

4. Mindfulness Meditation Development Exercises

Click Here 4a. The Four Elemental Qualities
When the world 'touches' our senses we experience this touch as sensations, it is through the assembly of these sensations that the world around us and our relationship to it is interpreted. These sensations have an elemental quality to them and can be divided into four elements for both physical and mental senses.
Click Here 4b. Breaking Down Perceptual Borders
After experiencing these four elements and identifying how they have arranged themselves it is the task of the mind to apply a border, a perceptual shape around them to separate one experience of the world from another so that we can function, navigate within it.
Click Here 4c. Using Touch Points During Meditation
To generate more energy you can use touch points, besides creating energy, touch points can be used as a meditation object within themselves if you are practicing Mindfulness meditation. Touch points are the skill of using the sensation that arises from any point of contact between our body and something else as the object of meditation.

5. Understanding How Your Attention Moves

Click Here 5a. The Five Hindrances to Meditation
The Five Hindrances (Nivaraṇa) stop the development of concentration by creating mental agitation and energy imbalances within the meditation practice. These Five Hindrances at the deepest level of Mindfulness meditation practice can be fully uprooted.
Click Here 5c. Learning to Use Labels During Meditation
Labelling is used as a way of increasing accuracy of attention during practice, this then stimulates Mindfulness and deepens concentration. Using a label correctly breaks up experience into its separate components, breaking down the identification with it.

7. Reconditioning Emotional Charge Attached to Memories

Click Here 7a. The Buddha's Words on Loving-kindness
This is what should be done, by one who is skilled in goodness, and who knows the path of peace: Let them be able and upright, straightforward and gentle in speech, humble and not conceited, contented and easily satisfied, unburdened with duties and frugal in their ways..
Click Here 7b. The Four Brahmavihara's - Devine Abodes
The four Brahmaviharas are Metta – Loving Kindness, Karuna – Compassion, Mudita – Sympathetic Joy and Upekkha – Equanimity, which when practiced can be used to weaken and replace negative mind states. They are divine abodes because they are positive mental states of mind ..
Click Here 7c. Meditation for Opening the Heart
The longer we live life the more traumas we are likely to experience and the more likely it is that we will find ourselves emotionally stuck. Any memory that we carry has an emotional charge attached to it, this is why we can remember it. When that memory comes up it also brings up that emotional ...
Click Here 7d. Loving Kindness (Metta) Meditation
We can consciously develop our positive mental qualities through these Loving Kindness meditation techniques. Metta – Loving Kindness is a meditation that helps us to open our hearts to ourselves and others. If practiced regularly it becomes our natural way of responding to any situation. What is really ..
Click Here 7e. Gratitude and Forgiveness Meditations
Gratitude is not called the king of emotions but often it feels like it to me, gratitude as an emotion has the ability to make any negative emotional state that is stuck, move. Negative emotional states get stuck because we are focussing on, through our thinking, what we don’t have instead ...

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