031 – Introduction to Mindfulness including Mindfulness Meditation

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www.mindfulnessonlinetraining.org

I introduce the concept of mindfulness as described in my book Being Present. The subjects of awareness and acceptance are discussed along with a brief mindfulness meditation session to aid learning.

Notes from the talk

  • Awareness/Just Being Meditation
    • Not concentrating on any specific object.
    • Simply sitting and being.
    • Watching and observing our experience (thoughts, feelings, bodily sensations, things coming in through the senses).
    • If thoughts dominate and you become lost in thought, bring your attention back to the breath or bodily sensations and begin again.
    • Can do this meditation with your eyes closed (ideally) or open.
    • It’s fine if there is a little (non discursive) background noise.
    • You can meditate sitting (usual choice) or standing.
    • You can meditate lying down, but there’s always a risk of falling asleep with this option!
    • Questions after the meditation: What was you observing? What did your meditation consist of?
  • Mindfulness is awareness and acceptance of bodily sensations, feelings and thoughts in the present moment
    • Being aware of your experience – the most important aspect of mindfulness.
      • You need to be aware to be mindful.
      • Being Mindful is the same as Being Present or Being Awake.
      • Experience or awareness is NOW – not in the past or future.
    • The opposite to being mindful is being lost in thought.
      • Your thoughts get carried away with themselves.
      • Thinking about past or future.
      • E.g. going over a dialogue or conversation you had with someone.
      • It’s like the mind gets lost in a dream – can consist of images, videos or feelings.
      • Similar to being in a dream when we are physically asleep.
    • Acceptance
      • Mindfulness is about accepting what we are aware of.
      • We practice accepting everything that comes into our awareness.
      • We can still change things in our life.
      • This type of acceptance is about accepting things as they happen in the moment.
      • The opposite of acceptance is resistance to our experience.
      • We can accept experiences that we don’t like – experiences that are unpleasant.
      • If we’re in resistance to our experience it will lead to negative thoughts.
      • Being in resistance is like disagreeing with the universe or God – it doesn’t make sense – it’s stressful.
      • If something’s happened, it’s happened.
      • Once we’ve accepted something that we don’t like, is it’s much easier to change it in a more skilful way.
      • We are never resisting the situation, what we are resisting is our reaction to that situation.
    • Mindfulness is a present moment practice. It’s about now, not the past or future.
    • We can practice mindfulness within meditation, if we’re involved in activities or waiting for things.
    • Rather than jump straight on our mobile phone when we’re waiting for something, we can take a few moments to see if we can be aware and accepting of our experience – that’s a mindfulness practice.
    • When we’re mindful we’re automatically skilful.
    • All experience is bodily sensations, things coming in through the senses, feelings and thoughts.Screenshot 2018-11-16 at 20.46.51
    • All these components are connected. E.g. a smell may lead to an unpleasant feeling, which could lead to thoughts and more feelings etc. etc.
    • The whole universe is a big set of conditions, it’s a big process.
    • Your experience is a very small part of the bigger process that’s taking place.
    • Mindfulness+
      • When we’re mindful there’s a spiritual dimension that can be accessed.
      • This spiritual dimension can only be accessed when we’re mindful.
      • When we’re mindful we connect to an infinite amount of wisdom that allows us to do the right thing, based on what’s required by the universe.
      • We tend to do the right thing without even thinking about it when we’re mindful.
      • When we’re lost in our thoughts we’re causing harm to ourself or others.
      • When we’re connected to the spiritual dimension (the plus), using mindfulness as an enabler to that connection, we are who we truly are, and will accept everybody else as they are now, and everything as it is now in the present moment.
      • This is operating with a very peaceful mind that puts us in a position to be skilful and to take wise action regardless of the circumstances that we are in.

Copyright © 2019. Darren Cockburn. All Rights Reserved


www.mindfulnessonlinetraining.org

3 Comments on “031 – Introduction to Mindfulness including Mindfulness Meditation

  1. Pingback: 034 – Two Modes of the Mind & The Four A’s | Mindfulness Online Training

  2. Thank you for the sensible critique. Me & my cousin were just preparing to do a little research about this. We grabbed a book from our local library but I think I learned more from this post. I am very glad to see such great info being shared freely out there…

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