Guided Meditations 6 - 9


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15 Minutes of Mindfulness


This series contains 20 simple, 15 minute MIDL Mindfulness exercises as an introduction to Mindfulness in Daily Life.

6.'Deepening Breathing' 7. 'Expanding Breathing' 8. 'Calming Breathing' 9. 'Perceptional Borders'




6: Deepening Breathing


This is the 6th Mindfulness training technique, it builds sensitivity to the movement of the whole breath throughout the body.

This is done through first developing Mindfulness and Concentration then turning the increased clarity towards the sensations of breathing throughout the body. As this develops the perception of the whole body breathing increases and the conceptual borders of the body fall away. Continuously observing these factors develops investigation, Mindfulness and Concentration to a more refined level


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7: Expanding Breathing


This is the 7th Mindfulness training technique, it builds sensitivity the points of change throughout the whole breath.

This is done through first developing Mindfulness and Concentration then turning the increased clarity towards the points of change within the experience of the in and out breath.This is done through first developing Mindfulness and Concentration then Training expanding breathing throughout the body using it as a doorway of sensitivity to the Six Senses and pathway to Softening.


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8: Calming Breathing


This is the 8th Mindfulness training technique, it use the contraction in the whole breath to increase stillness and deepen concentration. As mental stillness and clarity deepens, the ability to observe subtle points of change and process becomes more precise leading to understanding and change of relationship to habitual modes of reaction.


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9: Perceptional Borders


This is the 9th Mindfulness training technique, it builds sensitivity to the four elemental qualities through which we experience our bodies and the perceptional borders around them. As a range of soft - hard (earth), wet - dry (water), cool - warm (fire), expansion - contraction (wind). Becoming intimate with these elemental qualities breaks down identification with experience and allows us access to the world before identification and judgement.


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Exercises 10 - 13