1. 2 Introduction to Mindfulness

2. Mindfulness in the CourseWK
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   

3. Mindfulness –
the Mental Muscle

4. A-Star Model of Mindfulness
Attitude
Attention
Intention
Awareness
Acceptance

5. 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.

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

7. Attitude
Ease
Relaxation
Trust
Confidence
Commitment
Diligence

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

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

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

12. 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

13. The Four Step Transition to the Meditation Object

14. 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

15. 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

16. 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

17. 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