52 Guided Meditations


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Mindfulness Trainings 5 - 7


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.

5. 'Skill of Softening' 6. 'Natural Breathing' 7. 'Experience Breathing'




MIDL Training 5 / 52:
Skill of Softening


In MIDL Mindfulness Training 5/52 you refine your softening skill to bring deep relaxation within your mind through mindful non-participation. You do this initially by borrowing the natural abandoning that occurs with the deflation of each out-breath and allowing yourself to mentally ‘sink’ and relax. The abandonment of mental participation is enhanced by slowly extending the breath out through your nose with each out-breath.

At first this skill still rests on the physicality of breathing but with practice it gradually changes into a deep relaxation of the mind that arises due to an abandoning of all mental effort.


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MIDL Training 6 / 52:
Natural Breathing


In MIDL Mindfulness Training 6/52 you begin mindfulness of breathing by creating the conditions to observe habitual control within the breathing itself. Breathing makes a wonderful meditation object for observing control because it can be intentionally controlled or happen autonomously. To decondition habitual control in this training you simply breathe out, relax and wait for the breath to draw in by itself.

Whenever you notice the tightness of control within the breathing you simply repeat this training until you can mindfully observe breathing free from any habitual control of your mind.


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MIDL Training 7 / 52:
Experiencing the Breath


In MIDL Mindfulness Training 7/52 you begin mindfulness of breathing by observing the breath as its flows autonomously through your body. Your ability to observe breathing free from control was refined in the previous training. Your focus now should be on developing the strength of your mindfulness and concentration.

To do this it is not important to place your attention in any one location but rather to be clearly aware of the experience of breathing as a flow of sensations within your body. To aid in this you use basic labels such as "in" "out" and "wandering" in order to focus your attention.


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Exercises 8 - 11