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Systematic MIDL Mindfulness Meditation Training

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WELCOME to my Systematic MIDL Mindfulness Meditation Training Classroom.
These 52 guided MIDL Mindfulness Meditations offer you a systematic way of developing mindfulness meditation (Satipatthana Vipassana) within your daily life. This is a progressive training, with each guided meditation creating the foundation for the next. In this way you will be able to gradually build your level of skill and learn the essence of practicing mindfulness meditation in your daily life. To experience the benefits, practice each mindfulness meditation training daily for at least 1 week before moving onto the next. Each MIDL training will develop a different aspect of your attention, including your ability to self observe, to mindfully soften your relationship towards difficult experiences within your life and to experience stillness, enjoy, Stephen Procter.

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MIDL Mindfulness Trainings: 1 - 5   6 - 12   13 - 14   15 - 18   19 - 22   23 - 26


MIDL Mindfulness Trainings: 27 - 28   29 - 33   34 - 38   39 - 43   44 - 50   51 - 52

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Creating Your Meditation Foundation

Skill 1: First I would like to say welcome, I look forward to sharing with you techniques to bring traditional mindfulness meditation into your daily life. If you are not sure about what posture to meditate in you can find an article here Meditation Posture. You begin your training in MIDL Mindfulness Meditation by creating a foundation for your meditation practice which is made up of two aspects: Grounding and Softening.

Grounding: You need to 'ground' your awareness during mindfulness meditation. Grounding is a reference point from which you will be able to observe when your attention habitually moves. Without a grounding point for your awareness you will easily become lost within habitual movements of your attention, particularly towards thinking, during seated meditation. This initial grounding point for your awareness is created by developing sensitivity to the sensate quality of your body. The experience of 'warmth', 'coolness', 'heaviness', 'touch' and immersing awareness within them.

Softening: This then brings you to your secondary foundation of Softening. Once you have developed the skill of observing your attention move from your 'grounding' point, you can then focus on developing the key MIDL skill of softening into your relationship towards your current experience. When your attention moves what do you do? You soften. The skill of mindful self observing and softening go hand in hand, allowing you to be with difficult experiences that arise within seated meditation and daily life.


Guided Meditations 1 - 5

Click Here MIDL Mindfulness Training Week 1: Grounding Your Attention:
In MIDL Mindfulness Training 1/52 you develop your initial skill in grounding your attention by bringing awareness....
Click Here MIDL Mindfulness Training Week 2: Experiencing Your Whole Body:
In MIDL Mindfulness Training 2/52 you develop the accuracy of your attention by intentionally moving your awareness....
Click Here MIDL Mindfulness Training Week 3: Retraining Autonomous Breathing:
In MIDL Mindfulness Training 3/52 you retrain any habitual stress based breathing patterns to lower anxiety and....
Click Here MIDL Mindfulness Training Week 4: Training Softening Into Breathing:
In MIDL Mindfulness Training 4/52 you develop your skill in softening your relationship towards all experience.....
Click Here MIDL Mindfulness Training Week 5: Developing the Skill of Softening Into:
In MIDL Mindfulness Training 5/52 you refine your softening skill to bring deep relaxation within your mind through....


Developing MIDL Mindfulness of Breathing

Skill 2: Now that you have developed intial mindfulness of your body through learning how to 'ground' your awareness. And have also learnt the foundational skill of softening your relationship towards your present experience. It is time to deepen your meditation skill through the development and refinement of the mental factors of mindfulness and concentration.

To do this you move from mindfulness of your body, to mindfulness of the experience of breathing as it moves within it. The experience of breathing has a characteristic that makes it perfect for observing and training the habitual tendencies within your mind. Breathing can be controlled or it can happen autonomously, free from control, it is this aspect that you will be working with in this mindfulness of breathing section. The experience of breathing reflects control, allowing you to work with any tendency you may have towards controlling that which does not need to be controlled within your life.

Through observing and softening into these tendencies you will gradually be able to observe your breathing, free from control, and use it as a grounding point on which to develop mindfulness and concentration. This is part of deconditioning and reconditioning your mind. Once you can observe your breathing free from control, it will create the foundation on which you can develop continuity of mindfulness and deeper levels of concentration creating your MIDL Meditation Viewing Platform.


Guided Meditations 6 - 12

Click Here MIDL Mindfulness Training Week 6: Experiencing the Natural Breath:
In MIDL Mindfulness Training 6/52 you begin mindfulness of breathing by creating the conditions to observe habitual....
Click Here MIDL Mindfulness Training Week 7: Experiencing the Whole Breath:
In MIDL Mindfulness Training 7/52 you begin mindfulness of breathing by observing the breath as its flows autonomously....
Click Here MIDL Mindfulness Training Week 8: Developing the Whole Breath:
In MIDL Mindfulness Training 8/52 you develop your skill in mindfulness of breathing by becoming aware of whole length....
Click Here MIDL Mindfulness Training Week 9: Deepening the Whole Breath:
In MIDL Mindfulness Training 9/52 you change your perception from mindfulness of the breath as it draws in and out....
Click Here MIDL Mindfulness Training Week 10: Expanding the Whole Breath:
In MIDL Mindfulness Training 10/52 you develop your awareness of the expansion and deflation of your whole body as it....
Click Here MIDL Mindfulness Training Week 11: Calming the Whole Breath:
In MIDL Mindfulness Training 11/52 you bring your softening skills developed earlier into your mindfulness of breathing....
Click Here MIDL Mindfulness Training Week 12: Arising & Passing of Breath
In MIDL Mindfulness Training 12/52 you intentionally develop your perception of impermanence by changing the way that....


Experiencing the Four Elemental Qualities

Skill 3: The previous MIDL Mindfulness Trainings have now created your viewing platform from which you can observe the habitual interaction between your mind and body. In particular what the Buddha reffered to as the Four Foundations of Mindfulness: Bodily sensations, feeling tones, mind and conditional processes. These observed from your viewing platform create the foundation on which you will develop deep understanding about yourself and your relationship to the world in order to create the conditions for wisdom to arise. Your first step from your meditation viewing platform is to intentionally develop your sensitivity to the elemental qualities that appear within the experience of your mind and body.


Guided Meditations 13 - 14

Click Here MIDL Mindfulness Training Week 13: Experiencing the 4 Elements:
In MIDL Mindfulness Training 13/52 we develop sensitivity to the four elemental qualities of experience. They are....
Click Here MIDL Mindfulness Training Week 14: Perceptional Borders:
In MIDL Mindfulness Training 14/52 we further develop our perception of the four elemental qualities within all....


Developing the Skill of Observing Attention

Skill 4: The next intentional training you do from your MIDL viewing platform is the refinement of mindfulness and momentary concentration by learning the skill of observing your attention habitually move during meditation. To transfer mindfulness meditation into daily life you have to change the way that you cultivate your attention during formal seated meditation, from fixed attention to flexible attention, in order to develop momentary concentration.

This is done by changing your relationship towards your meditation object and allowing your mind to wander in order to develop the skill of observing attention move. The movement of attention itself then becomes your meditation object rather than what it is you are aware of or where your attention moves to. This is an important aspect to understand if you want your mindfulness meditation practice to transfer into daily life.


Guided Meditations 15 - 18

Click Here MIDL Mindfulness Training Week 15: Observing Attention 1:
In MIDL Mindfulness Training 15/52 we turn our focus from observing the physicality of the experience of our body ....
Click Here MIDL Mindfulness Training Week 16: Observing Attention 2:
In MIDL Mindfulness Training 16/52 we continue to turn our focus from observing the physicality of the experience....
Click Here MIDL Mindfulness Training Week 17: Training Attention 1:
In MIDL Mindfulness Training 17/52 we intentionally train the accuracy of our attention by using counting techniques....
Click Here MIDL Mindfulness Training Week 18: Training Attention 2:
In MIDL Mindfulness Training 18/52 we learn the skill of clarifying where the centre of our awareness sits when it....


Developing Wisdom by Observing Mind

Skill 5: Deep understanding into the true nature of your mind and body is the true path of MIDL mindfulness meditation that leads to the deconditioning of habitual defensive patterns of behaviour that define your life. To do this not only is the development of mindfulness and momentary concentration necessary but also the mental factor of investigation; the questioning mind. The previous mindfulness training of observing attention move now allows your attention to shift from mindfulness of your body to mindfulness of your mind. From your MIDL viewing platform you now learn and refine the skill of observing mental proliferation by making the process of thinking itself your object of meditation in order to cultivate wisdom into its true nature.


Guided Meditations 19 - 22

Click Here MIDL Mindfulness Training Week 19: Flickering of Attention:
In MIDL Mindfulness Training 19/52 we change from observing when attention moves towards experiences that arise....
Click Here MIDL Mindfulness Training Week 20: Observing Thinking:
In MIDL Mindfulness Training 20/52 we have now developed the mental factors and skill needed to take thinking....
Click Here MIDL Mindfulness Training Week 21: Observing Thinking Patterns:
In MIDL Mindfulness Training 21/52 we continue to release the mind, allowing it to think and following the process....
Click Here MIDL Mindfulness Training Week 22: Observing Present, Past and Future:
In MIDL Mindfulness Training 22/52 we continue to observe the habitual patterns within our mind but now direct it to....


Deconditioning the Five Meditation Hindrances

Skill 6: The development of deep understanding into the true nature of your mind and body allows you to start to bring habitual defensive patterns within your mind to an end through deconditioning. All your earlier skills come to bear at this point, in particular your development of the first two Pillars of MIDL: Flexibility of Attention and Softening. The strength of these pillars rely on the stability of your mindfulness and concentration as well as your ability to soften into your relationship towards difficult experiences.

All conditioned patterns strengthen through participation, when this participation is habitual then every time you have a lapse of mindfulness these habitual patterns of behaviour 'practice' themselves. Through a process of mindful non-participation you will be able to be with these habitual patterns without participating in them, gradually they will weaken until they no longer arise within you. Deconditioning is trained in four ways: Through mindful softening, abandoning, expanding and focusing of awareness.


Guided Meditations 23 - 26

Click Here MIDL Mindfulness Training Week 23: Deconditioning Emotional Charge:
In MIDL Mindfulness Training 23/52 we learn the MIDL skill of deconditioning the emotional charge from thoughts....
Click Here MIDL Mindfulness Training Week 24: Calming Mental Activity:
In MIDL Mindfulness Training 24/52 you learn the skill of abandoning all participation through developing....
Click Here MIDL Mindfulness Training Week 25: Expanding Awareness:
In MIDL Mindfulness Training 25/52 you learn the skill of expanding your awareness to experience the field of....
Click Here MIDL Mindfulness Training Week 26: Using Touch Points:
In MIDL Mindfulness Training 26/52 you learn the skill of using points of touch to develop momentary concentration....


Developing Mindfulness Within Movement

Skill 7: It is now time for you to train in mindfulness of your body within the transition of postures, abandoning attachment to the pleasure of seated meditation. Mindfulness meditation was never meant to be just practiced as a seated meditation, it was always meant to be brought into daily life.

The Buddha said in the Satipatthana Sutta: "Furthermore… when walking, the meditator knows: ‘I am walking.’ When standing, they know: ‘I am standing.’ When sitting, they know: ‘I am sitting.’ When lying down, they know: ‘I am lying down.’ Or however their body is placed, they know: ‘This is how it is’."

It is important to understand that mindfulness meditation is a posture of your mind, not a posture of your body. You develop this understanding by first training the skill of meditating in a standing position and then by maintaining continuity of mindfulness within changes of posture.


Guided Meditations 27 - 28

Click Here MIDL Mindfulness Training Week 27: Standing Meditation:
In MIDL Mindfulness Training 27/52 it is now time to transition from seated meditation to standing in order to learn....
Click Here MIDL Mindfulness Training Week 28: Changing Meditation Postures:
In MIDL Mindfulness Training 28/52 it is time for you to move from mindfulness of posture to full awareness of....


Cultivating Wholesome Qualities of Mind & Heart

Skill 8: Once you have weakened habitual defensive patterns by deconditioning them through mindful non-participation it is now time for you to strengthen positive qualities of heart that may be weak within you. The Buddha talked of this process in the Noble Eightfold Path as: Abandoning the unwholesome / unskillful, Guarding against the arising of the unwholesome / unskillful, Cultivating the wholesome / skillful and establishing the wholesome / skillful as your natural way of being.

Like any other quality of heart and mind, positive qualities if not regularly practiced, become weak and will not spontaneously appear by them self. If your life has been defined by habitual defensive patterns, as these patterns become weaker you may still find that it is hard to feel pure love, empathy or gratitude towards yourself or others. At this stage of your mindfulness meditation training you focus on observing and cultivating any positive qualities of heart or mind that are weak within you, reconnecting with yourself and others.


Guided Meditations 29 - 33

Click Here MIDL Mindfulness Training Week 29: Loving Kindness - Loved One:
In MIDL Mindfulness Training 29/52 it is time to recondition your habitual defenses by cultivating positive qualities....
Click Here MIDL Mindfulness Training Week 30: Loving Kindness - Difficult Person:
In MIDL Mindfulness Training 30/52 you take the foundation of loving kindness developed towards yourself & your....
Click Here MIDL Mindfulness Training Week 31: Loving Kindness - Pervasive:
In MIDL Mindfulness Training 31/52 you take the foundation of loving kindness developed in the two previous trainings....
Click Here MIDL Mindfulness Training Week 32: Forgiveness: Healing the Heart:
In MIDL Mindfulness Training 32/52 it is time to develop forgiveness towards yourself and others in order to put down....
Click Here MIDL Mindfulness Training Week 33: Daily Gratitude Practice:
In MIDL Mindfulness Training 33/52 you intentionally bring awareness towards the simple things within your life in order....


Developing Your Skill of Softening Resistance

Skill 9: It is now time to refine your softening skill to a high level in a very systematic way. The process of deconditioning defensive habitual patterns and cultivating wholesome / skillful qualities of mind and heart is grounded within your ability to soften into your relationship towards whatever you are experiencing 'now'.

MIDL mindfulness meditation is based on cultivating that which has the characteristic of combining; bringing together, and abandoning that which has the characteristic of separating; pushing away. Resistance expresses as the characteristic of separation, non-resistance expresses as the characteristic of combining. Since softening has the characteristic of combining, when you soften into your relationship towards your present experience you combine that which is separated and strengthen that which is already combined.


Guided Meditations 34 - 38

Click Here MIDL Mindfulness Training Week 34: Softening Door 1:
In MIDL Mindfulness Training 34/52 you cultivate the MIDL skill of abandoning the desire 'to do' within your mind, by....
Click Here MIDL Mindfulness Training Week 35: Softening Door 2:
In MIDL Mindfulness Training 35/52 you cultivate the skill of using slow, diaphragmatic breathing to borrow the....
Click Here MIDL Mindfulness Training Week 36: Softening Door 3:
In MIDL Mindfulness Training 36/52 you cultivate the skill of slowly releasing the out-breath through your nose, as if....
Click Here MIDL Mindfulness Training Week 37: Softening Door 4:
In MIDL Mindfulness Training 37/52 you learn the subtle skill of relaxing your eyelids and eyes to directly bring about....
Click Here MIDL Mindfulness Training Week 38: Softening Door 5:
In MIDL Mindfulness Training 38/52 you learn the deeper Softening skill of relaxing the frontal lobes of your brain....


Developing Your Skill in Allowing Stillness

Skill 10: It is now time to focus on your ability to enter stillness through mindful non-participation. Stillness arises when all participation within the processes of the mind are abandoned. The result of skillful softening as refined in the previous training, is always the arising of stillness. The development of stillness is based on a process of systematic abandoning of effort, first physical then mental. This process of abandonment directly challenges the habitual defensive processes of mind.

Because of this it is necessary to do this training daily for a period of four weeks, lengthening the period as you gradually remove layers of defences until your mind finds safety within the stillness of not-doing itself. Once your mind learns the pathway to stillness it will naturally enter it when you soften into mindful non-participation. Even though the depth of stillness that arises after softening is sometimes brief, the impact through creating gaps within the conditioned patterns within the mind is great and part of the process of mindful deconditioning. This cultivates into the ability to be aware of awareness itself.


Guided Meditations 39 - 43

Click Here MIDL Mindfulness Training Week 39: Allowing Stillness 15min:
In MIDL Mindfulness Training 39/52 you learn the simple skill of allowing the deep relaxation that arises through not doing....
Click Here MIDL Mindfulness Training Week 40: Allowing Stillness 30min:
In MIDL Mindfulness Training 40/52 you learn the simple skill of allowing the deep relaxation that arises through not doing....
Click Here MIDL Mindfulness Training Week 41: Allowing Stillness 45min:
In MIDL Mindfulness Training 41/52 you learn the simple skill of allowing the deep relaxation that arises through not doing....
Click Here MIDL Mindfulness Training Week 42: Grounded in Stillness 60min:
In MIDL Mindfulness Training 42/52 you take your time entering stillness through gradually grounding awareness....
Click Here MIDL Mindfulness Training Week 43: Remembering Awareness:
In MIDL Mindfulness Training 43/52 you change your focus from experiences that arise within the field of awareness....


Developing Sensitivity to the Six Sense Doors

Skill 11: All your skills now come to maturity as your meditation practice becomes formless and transfers into daily life. Mature mindfulness meditation is established by developing sensitivity to awareness as it arises at the six sense doors. The Buddha referred to these doorways to the world in the Satipatthana Sutta as the six internal & external sense bases. This can be understood as mindfulness of: The eye, sight and the knowing of it. The ear, sound and the knowing of it. The nose, smell and the knowing of it. The tongue, taste and the knowing of it. The body, touch sensation and the knowing of it. The mind, qualities of mind and the knowing of them. These can be known as the six sense doors.

It is through the habitual relationship of the conditioned mind towards one or all of these six sense doors that all perception, feeling, likes & dislikes, attraction, aversion, mental proliferation, emotions and defensive habitual patterns come into being. The path of deconditioning arises through gradual abandonment of participation within this process, from gross to subtle, in seated meditation and daily life, that brings the mindfulness meditators practice to maturity.


Guided Meditations 44 - 50

Click Here MIDL Mindfulness Training Week 44: Seeing: The Six Sense Doors 1
In MIDL Mindfulness Training 44/52 you develop your sensitivity to movements of attention towards the sense door....
Click Here MIDL Mindfulness Training Week 45: Hearing: The Six Sense Doors 2:
In MIDL Mindfulness Training 45/52 you develop your sensitivity to movements of attention towards the sense door....
Click Here MIDL Mindfulness Training Week 46: Smelling: The Six Sense Doors 3
In MIDL Mindfulness Training 46/52 you develop your sensitivity to movements of attention towards the sense door....
Click Here MIDL Mindfulness Training Week 47: Tasting: The Six Sense Doors 4:
In MIDL Mindfulness Training 47/52 you develop your sensitivity to movements of attention towards the sense door....
Click Here MIDL Mindfulness Training Week 48: Touching: The Six Sense Doors 5
In MIDL Mindfulness Training 48/52 you develop your sensitivity to movements of attention towards the sense door....
Click Here MIDL Mindfulness Training Week 49: Knowing: The Six Sense Doors 6:
In MIDL Mindfulness Training 49/52 you develop your sensitivity to movements of attention towards the sense door....
Click Here MIDL Mindfulness Training Week 50: Calming Mental Activity 60min:
In MIDL Mindfulness Training 50/52 you practice the higher skill of abandoning all participation through developing....


Self Guided Mindfulness Meditations

Skill 12: It is now time to refine all the different skills that you have learnt during the previous trainings based on softness, flexibility of attention and stillness. You do this within the formal structure of mindfulness of breathing, applying the different skills that you have learnt, dependent on what arises within your meditation practice.

You can revisit particular skills that need strengthening whenever you find any weakness in your meditation practice. As your skill in softness, flexibility of attention and stillness deepen there will be a natural appearance of them within your daily life. Your task then is to make the transition from formal seated meditation to meditation in daily life.

This is done by re-establishing awareness within the sensate quality of your body every time you remember to do so. This is your grounding point, similar to your meditation object in formal seated meditation. From this grounding point you will then be able to observe habitual movements of your attention towards or away from your six senses and soften into your relationship towards them, abandoning habitual attraction or aversion and deconditioning deep seated patterns within your mind.


Guided Meditations 51 - 52

Click Here MIDL Mindfulness Training Week 51 / 52: Self Guided Meditation 30 / 60min
In MIDL Mindfulness Trainings 51 - 52/52 you refine all the different skills that you have learnt during the previous....