2 Introduction to Mindfulness

Mindfulness in the Course WK FINDING FOCUS FINISHING FLOURISH   THEME MINDFUL MOVEMENT 1 Assessment  2 Introduction to Mindfulness Exploring attention and awareness Sitting Meditation: Mindfulness of Sensations of Breathing 3 Developing and Maintaining practice On the mat Three Minute Breathing Space Sitting Meditation: Mindfulness of Sounds 4 Somatic Awareness Mindful Walking BodyScan 5 Attention and Awareness 6 Informal Mindfulness Eight Pieces of Brocade Raisin-eating exercise Prepare for Savouring Vacation Mindful Smiling 7 Challenging negativity RAIN; STOP; Mountain Meditation 8 Positive emotions 1: Kindness Shaolin Mindful Walking Loving Kindness Meditation 9 Positive emotions 2: Compassion Compassion Meditation 10 Creating purpose Guided Meditation on Purpose 11 Deepening practice Reflective Meditation 12 Reassessment   

Mindfulness – the Mental Muscle

A-Star Model of Mindfulness Attitude Attention Intention Awareness Acceptance

A-Star Model of Mindfulness Intention Why are you on this course? Perhaps to get fitter, to reduce stress, to be calmer, or to enhance your life. Think about your Intention and purpose, which will change over time. You may also have a specific Intention for each session. During practice, Attention becomes the Intention – intentionally directing and sustaining Attention. Attitude Have a positive Attitude of ease, relaxation, trust and confidence. Approach each practice with an Attitude of commitment and diligence. Enjoy your practice, and adopt the Beginner’s Mind. Attention Mindfulness is the optimal interaction between Attention and peripheral Awareness. Your Intention during practice is to maintain Attention without losing your wider peripheral Awareness. Use the Four-Step Transition to help in this. Awareness Acceptance Be kind to yourself, and self-compassionate. Accept that practice will be difficult at times, and don’t beat yourself up when this happens. As much as you can, Accept whatever arises.

Intention To Reduce Stress To Enhance Life To Improve Attention To get Fitter To be Calmer

Attitude Ease Relaxation Trust Confidence Commitment Diligence

The optimal interaction between Attention and Peripheral Awareness Mindfulness The optimal interaction between Attention and Peripheral Awareness

Mindfulness During practice, Attention becomes the Intention – intentionally directing and sustaining Attention

Accept Whatever Arises Acceptance Be Kind to Yourself Self-Compassion Don’t Beat Yourself Up Accept Whatever Arises

Mindful Movement Close your eyes during the movements Explore your limits gently Move slowly and make it smooth Link movement to the breath Focus your attention on the muscles you are using, while maintaining a wider awareness of your body and the environment Pause and enjoy. Feel the sensations in your body, and notice your breath Repetition Based on James Knight: Somatic Yoga

The Four Step Transition to the Meditation Object

Step One Close your eyes Take in everything presented to the senses – mainly sounds and sensations Open your peripheral awareness fully Allow your attention to tune into and range freely among the sounds, bodily sensations, smells, or thoughts you may experience Observe these - don’t analyse or think about them The one limitation: remain in the present, here and now. Disregard thoughts about the past or the future When dealing with distractions of any kind: let it come, let it be, let it go Establish an open, relaxed awareness and attention, letting in everything, but give priority to sensations over thoughts

Step Two Now limit your attention to bodily sensations Let everything else slip into the background of peripheral awareness, suppressing and excluding nothing Notice any pleasant sensations, distinguishing between the sensation as sensation and your mind’s reaction to it Spend a few moments enjoying the pleasure Focus on bodily sensations, but continue to be aware of everything else

Step Three Let your attention gravitate toward the sensations of movement produced by breathing You will notice them especially around the nose, face, chest and abdomen Savour any pleasant qualities associated with them Without suppressing anything else in your field of conscious awareness, restrict your attention to these breath-related sensations Focus on specific areas, letting your mind move freely Breathe naturally Focus on sensations related to the breath, but continue to be aware of everything else

Step Four Now direct your attention to the sensations produced by the air moving in and out of the nostrils Keep your attention on the area where the breath sensations are clearest [perhaps the tip of the nose, or inside the nostrils] Don’t try to follow the air – just observe the sensations from the air passing over the spot where you are focussing attention Remember, the meditation object is the sensations of the breath, not the breath itself Without intentionally suppressing anything from awareness, keep watching the sensations of the in- and out-breath Focus on sensations of the breath at the nose, but continue to be aware of everything else