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Guide to MIDL Mindfulness Meditation


as taught by Stephen Procter

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Chapter 1. MIDL Mindfulness Meditation System

Click Here MIDL Mindfulness Meditation System
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 MIDL Three Main Mental Factors
When we start MIDL Mindfulness Meditation we need to develop the Three Main Mental Factors of Investigation, Mindfulness and Concentration in a balanced way and understand how they interact with Awareness. These will become part of the foundation of our MIDL Mindfulness meditation practice.
Click Here MIDL Mental Factors Explained
I would like to discuss how the Three Mental Factors of Investigation, Mindfulness and Concentration function with Awareness in MIDL Mindfulness meditation practice. In terms of MIDL, we are cultivating these Mental Factors with the intention of creating the conditions for Wisdom into the nature of reality to arise.
Click Here The Three Pillars of MIDL Explained
MIDL is a type of Mindfulness meditation with the goal of living a better quality of life – a relaxed life, free from anxiety. It is founded on a methodical process of self investigation which will lead to you developing a deeper understanding about yourself. It offers a complete meditation system, with a clear path of training.

Chapter 2: Four Foundations of Mindfulness

Click Here Four Foundations of Mindfulness
To cultivate and develop these Three Pillars of MIDL we need to apply them towards specific areas of our experience during meditation. These areas are known as the Four Satipatthanas which were first mentioned by the Buddha in his discourse called the Satipatthana Sutta.
Click Here Mindfulness of Body in MIDL
It is important to clarify the role of our body in Mindfulness meditation through the eyes of MIDL. This helps us to understand how to fully use the function of our body to develop Mindfulness meditation and also what it means to our daily life. During meditation we are talk in terms of how it’s experienced.
Click Here Mindfulness of Feeling in MIDL
We can experience our mind during MIDL practice as functioning on two distinct levels: The Surface Level and the Survival Level. It is through the Surface Level of mind that we are interacting now. We can intentionally think, have a conversation and send signals to move our body around.
Click Here Mindfulness of Mind in MIDL
MIDL Mindfulness meditation is unique as it is not defined by its meditation object but rather in the Mindfulness of the awareness of an experience and the relationship present. We should be careful not regard the mind as a something that moves around, this is an illusion that arises through observing attention.
Click Here Noble Eightfold Path in MIDL
MIDL Mindfulness meditation follows a very specific and clear path of practice. This Path of practice was first mentioned by the Buddha as the basis for Satipatthana Vipassana – Mindfulness meditation, in his first talk called the Dhammacakkappavattana Sutta: Setting the Wheel of Dhamma in Motion.
Click Here Five Hindrances in MIDL
The Five Hindrances stop the development of meditation by creating mental agitation and energy imbalances within the mind. When we first sit down in meditation it is necessary to suppress the Hindrances by holding our attention on one object such as the experience of breathing to develop some Concentration.

Chapter 3. MIDL Formal Seated Meditation

Click Here MIDL 52 Mindfulness Trainings
The 52 MIDL trainings that we use today are an accumulation of all the skills that my teachers handed down to me as a way of balancing Investigation, Mindfulness and Concentration. During MIDL training approach the formal seated meditation in this way: during each exercise you are training a different meditation skill.
Click Here About Meditation Postures
Mindfulness Meditation is a training of the mind not the body, the Buddha taught that you could meditate walking, standing, sitting or lying down, and everything in between. While there is no magic posture, the way you hold your body does have an effect of the energy flow, comfort and alertness during your meditation practice.
Click Here Formal Meditation Structure
MIDL is based on the Satipatthana Sutta and follows a very specific and clear path of development that guides its seated Mindfulness meditation training. Below are step by step instructions on the progression of this path of practice. Follow these stages for steady progression and strong foundation.

Chapter 4. MIDL Developing Your Foundation

Click Here Grounding Your Attention
When beginning your seated MIDL mindfulness meditation practice, the first training that you do is concerned with immersing your awareness within the sensate quality of your body. The Buddha called this Kaya Gata Sati, so Kaya is body or bodily sensations, Gata is immersion, and Sati is Mindfulness.
Click Here Autonomous Diaphragm Breathing
In MIDL we use this reflection of the minds resistance within the movement of the diaphragm as a red flag. The process of tightening of our breathing warns us that the stress response has switched on and can also be used as a basis for deconditioning habitual defensive reactions within the mind itself.
Click Here Retraining Autonomous Breathing
MIDL Retraining Autonomous Breathing is the first stage in lowering the symptoms of anxiety. Symptoms of anxiety arise due to the stress response disengaging the diaphragm from the process of respiration. Re-engagement of the diaphragm in autonomous breathing switches off chest hyperventilation and allows depleted C02 levels to rebalance.
Click Here Initual MIDL Softening Into Skill
The Softening Into skill is a skill of Mindful Non-Resistance, learning to be with experience, regardless of what it is, without fighting, without running away, without hanging on to it. To understand this Mindful Non-Resistance, the skill of Softening Into, we first need to understand where the word Softening came from.

Chapter 5: MIDL Mindfulness of Breathing

Click Here Breathing & Mindfulness in MIDL
Mindfulness of Breathing is a method of training our attention through observing the subtle sensations that arise through the 'touch' of the breath. The sensations that arise as we breathe provide a constant object of meditation that is always available, one that reflects and develops with the changing state of our mind.
Click Here Allowing Natural Breathing
While meditating you may start to notice some tightness within the breathing, or awkwardness. The breathing doesn’t seem to flow naturally. This brings us onto MIDL training: The Natural Breath.
Click Here Mindfulness of Breathing
When practicing mindfulness of breathing in MIDL, it is first important to develop a viewing platform to observe it from. This viewing platform as practiced in earlier trainings is the immersion of awareness within the sensate quality of our body. So to start your mindfulness of breathing you start a process of grounding.
Click Here The MIDL Viewing Platform
Our task during this stage of MIDL mindfulness of breathing is to develop the perception of the movement of our body as it responds to breathing. This is the start of establishing our viewing platform for developing wisdom. We now switch from a concentration practice to a mindfulness practice.

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