52 Guided Meditations


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Mindfulness Trainings 36 - 39


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.

36. 'Softening Door 3' 37. 'Softening Door 4' 38. 'Softening Door 5' 39. 'Allowing Stillness 1'




MIDL Training Exercise 36 / 52:
Softening Door 3: Gentle Sighing


In MIDL Mindfulness Training 36/52 you cultivate the skill of slowly releasing the out-breath through your nose, as if sighing, in order to experience deep mental relaxation as a basis for 'abandoning' participation with all experience.

Extending the length of the out-breath slowly through your nose has the effect of relaxing the frontal lobes of brain creating the conditions for mindful non-participation. This Softening skill is also used for deconditioning the unpleasantness attached to memories.


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MIDL Training 37 / 52:
Softening Door 4: Relaxing Eyelids


In MIDL Mindfulness Training 37/52 you learn the subtle skill of relaxing your eyelids and eyes to directly bring about deep relaxation within your mind. There is a direct correlation between the alertness of the eyes & eyelids and hypervigilance of the fight / flight response. When in a hyper alert state due anxiety or trauma the eyes open wider searching for danger.

Relaxing the eyelids and intensity of 'looking' has the affect of temporarily turning off this fight / flight response and allowing the mind to find safety within the experience of Stillness. During this process deep healing can occur.


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MIDL Training 38 / 52:
Softening Door 5: Frontal Lobes


In MIDL Mindfulness Training 38/52 you learn the deeper Softening skill of relaxing the frontal lobes of your brain in order to abandon all mental participation. There is a direct correlation between mental activity, such as thinking, and the experience of tension in the area of the frontal lobes.

By bringing together your Softening skills, in particular gentle sighing, you can 'breathe into’ your frontal lobes, relaxing all mental tension and thereby abandoning all mental participation. This then creates the basis for skilfully deconditioning negative habitual thinking patterns and the desire to participate in addictions.


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MIDL Training 39:
Allowing Stillness 15min


In MIDL Mindfulness Training 39/52 you learn the simple skill of allowing the deep relaxation that arises through not doing. This is a beautiful practice of sitting still and allowing your body to relax part by part. You then mentally feel this deep physical relaxation allowing it to enter your mind. This process will challenge and gradually remove defensive armours produced by your mind.

Through repetition your mind will gradually allow the relaxation to access deeper levels of defencelessness until all defensive armour is removed and safety is experienced within the stillness of the mind itself.


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Exercises 40 - 43