52 Guided Meditations


Mindfulness Trainings 1 - 4

These 52 MIDL Mindfulness Trainings allow you to deepen and establish Mindfulness meditation in the midst of daily life without the need for intensive meditation practice.

1. 'Grounding Awareness' 2. 'Focusing Awareness' 3. 'Retrain Breathing' 4. 'Softening Breathing'

MIDL Training 1 / 52:
Grounding Awareness

In MIDL Mindfulness Training 1/52 you develop your initial skill in grounding your awareness by bringing it to the sensate quality of your body as it sits in meditation. Through systematically opening up to the general sensate quality of your body, awareness naturally immerses within it.

This creates a reference point from which you develop the skill of observing habitual shifts of your attention away from your body towards thoughts, sounds etc. strengthening mindfulness.

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MIDL Training 2 / 52:
Focusing Awareness

In MIDL Mindfulness Training 2/52 you develop the skill of one-pointed and open awareness by precise movement of awareness through your body. The three points that you cycle awareness through to train its focus are: Your body sitting, the touch of your fingers and then the experience of your five senses. while observing any habitual shifts of attention away from it.

Awareness has the function of being able to zoom in on one experience or to open to the experience of all six senses, It is important as an MIDL meditator to develop the ability to focus this zoom function through systematic training.

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MIDL Training 3 / 52:
Retraining Breathing

In MIDL Mindfulness Training 3/52 you retrain any habitual stress based breathing patterns to lower anxiety and as a basis for the development of mindfulness of breathing. Autonomous diaphragm breathing is essential to the development of mindfulness meditation as it affects the arising of the Five Hindrances to Meditation and the ability to use breathing as a meditation object.

Sensitivity to diaphragmatic breathing is also used as a basis to reflect the mind to decondition habitual patterns of reaction. It can be considered the first of the softening skills developed within MIDL.

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MIDL Training 4 / 52:
Softening Breathing

In MIDL Mindfulness Training 4/52 you develop your skill in softening your relationship towards all experience. Your skill in softening is then brought into mindfulness of breathing and your daily life as a way of bringing about mindful non-participation. This creates the basis for deconditioning habitual patterns within your mind.

Softening is an abandonment skill that refers to turning the experience of mental hardness associated with resistance into the experience of mental softness associated with acceptance.The foundation for the MIDL Softening skill is trained in MIDL Mindfulness Training 3/52.

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Exercises 5 - 7