Les 1
Getting Started
Mindfulness is the awareness that arises from purposefully paying non-judgmental attention to the present moment. This brief definition hides a significant amount of wisdom, so it is worth unpacking.
Les 2
The Real Practice
We can say we are meditating correctly when we notice that our attention has wandered. It is the act of noticing distraction and returning our attention back to the meditation object (in this case the breath) that will be the core focus of a lot of our initial mindful work.
Les 3
Have Some Faith & When To Meditate
There is a lag between starting and seeing the results of our practice. It may take months before we start to notice any positive impact, thus we need to have faith in the method, the instructor, and ourselves. We need to turn up and practice each day knowing that in time the benefits of our efforts will eventually compound.
Les 4
It Is A Marathon Not A Sprint
It is important to highlight something here about habit acquisition. Go slowly and make sure all changes are life appropriate. If we go too hard too soon, we risk dropping the practice entirely.
Les 5
Choosing A Meditation Object
The traditional object of mindfulness is the breath. It is used because it is always available and is constantly changing. The breath provides an anchor on which we can focus our minds; when we notice our attention shifting, we simply and gently return it back to the sensations of the breath at the nose.
Les 6
Broad Awareness
‘Broad Awareness’ operates in tandem with your attention. It picks up on any potential distractions, whether they be thoughts, feelings, emotions, moods, memories, physical pain, sounds or any other worldly interferences, before they totally shift your attention.
Les 7
Posture, Pain, Sleepiness and Boredom
Some of the most common questions about meditation relate to posture. ‘How should I sit? Should I open or close my eyes? What do I do with my hands? Can I use a chair and a cushion? What if I don’t have the flexibility?’ Depending on the tradition of your instructor, you will receive different answers to these questions, some of which will be contradictory, all of which will seem very convincing.
Les 8
Meditation Preparation
When we are first learning to meditate, it is beneficial to have a dedicated space in which to practice. The specifics will be unique to you, but in general you will want to find a place that is free of distractions, comfortable, and available.
Les 9
Finding a Guru or Group
For some people, their meditation practice is greatly enhanced in the presence of others. Getting together with a group of like-minded people to practice can be quite rewarding. A good meditation group will be motivating and help keep you accountable. It is one thing to skip a session when you are alone, but quite another when you have agreed to meet up with a group. This is a form of positive social pressure and is a great tool to harness the positive effects of peer pressure. What is more, when you are meditating with others, you will have a wealth of experiences and resources to draw upon should any questions or concerns arise.
Les 10
Turn and Face
Some days, meditation can seem like a chore. It can feel like you are totally out of focus for the entire session. That your mind is wandering out of control, and it is all you can do to stop yourself from getting off the mat and ending the session early. Perhaps you are plagued by embarrassing memories, find yourself bombarded by strong emotions, or are simply falling asleep. Whatever the reason, that meditation session just sucked. Please do not stress, this happens to everyone. It is not a sign of regression, or that you are meditating incorrectly. The truth is that you can only have the meditation you are having. Whatever happens, happens and that is okay.
Les 11
Am I Doing It 'Right' & Taking Meditation Into Your Day
Knowing if you are meditating correctly is uniquely challenging. Unlike most other pursuits, it is completely internal, and the results are entirely subjective. You could watch two people sitting, one in deep meditation and the other lost in a daydream, and not be able to tell who was doing what. In fact, the day dreamer may emerge from their sit appearing more refreshed and relaxed than when they began, whereas the meditator may appear exhausted.
Les 12
Myths and Misconceptions
In this session you will find some of the questions, beliefs and concerns people have prior to starting a mindfulness practice, as well as some of the things they wished they knew earlier on.
