52 Guided Meditations


Mindfulness Trainings 16 - 19

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.

16. 'Observe Attention 2' 17. 'Train Attention 1' 18. 'Train Attention 2' 19. 'Attention Flickering'

MIDL Training 16 / 52:
Observing Attention Move 2

In MIDL Mindfulness Training 16/52 you continue to refine your skill in observing habitual shifts of your attention away from the elemental quality of your body in order to develop understanding of the nature of attention.

Through placing effort towards noticing when attention shifts towards thoughts arising within the mind you continue to develop your sense of investigation, continuity of mindfulness and momentary concentration. As these mental factors mature you will also start to experience the ability to observe thinking patterns as they arise within the mind in daily life.

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MIDL Training 17 / 52:
Training Attention 1

In MIDL Mindfulness Training 17/52 you develop the accuracy of your attention by using a breath counting technique to develop steadiness of awareness through one-pointed concentration. The focus during this training is on the experience of breathing at the tip of the nose. As you experience the breath draw in, then out, you count "1".

As it draws in, then out, you count "2"; up to five out-breaths. Once you have experienced 5 in and out-breaths you start at 1 again. If you become distracted in any way you start at 1 again refining the steadiness of your attention and temporarily suppressing the five hindrances.

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MIDL Training 18 / 52:
Training Attention 2

In MIDL Mindfulness Training 18/52 you develop the skill of clarifying shifts of attention during meditation by using a mindfulness labelling technique. A label is a silent, intentional word used to describe an experience that arises during meditation in order to direct awareness and clarify perception. As an example, as the breath draws in you silently say “in”, as it goes out you silently say “out”, aligned with the experience of the breath.

Whenever you notice your attention habitually move from the experience of breathing you clarify it by silently saying “hearing” for a sound or “thinking” for a thought etc.

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MIDL Training 19 / 52:
Flickering of Attention

In MIDL Mindfulness Training 19/52 you change from observing when your attention moves towards experiences that arise within the mind, to becoming aware of the pure movement of attention itself. The ability to do this is dependent on skills developed in previous trainings as it requires a giving up of control of habitual movements within the mind.

Through grounding awareness within the sensate quality of your body and not identifying with the habitual functions of the mind it is possible to observe the rapid flickering of your attention as experiences arise within the field of the six senses.

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Exercises 20 - 23