A Taste of Mindfulness Meditation

Sample Meditation

So..

Take a moment to congratulate yourself that you are dedicating some precious time right now for mindfulness meditation practice. May you know that this is an act of love...

Gradually bring your attention to the present moment and begin to focus on your breath, breathing normally and naturally. You can place your awareness either at the tip of your nose or upon your abdomen. If you're focusing at the tip of the nose, feel the touch of the air as you breathe in and out... If you're focusing on the abdomen, feel the belly expand on an inhalation and contract on an exhalation... As you breathe in, be aware that you are breathing in and as you breathe out be aware that you are breathing out... moment to moment...

Without any judgement, just watch the breath. There is nothing to figure out... there is no place to go... ther is just being in the here and now, noticing the breath. Just living your life, one inhalation and one exhalation at a time. Breathing in, breathing out, watching each breath appear and disappear. Just breathing...

Now, releasing your awareness of the breath and bringing attention to the body, let yourself feel the sensations within, without any aversion or indulgence. Just acknowledging the multitude of varying sensations moment-to-moment.

If you come across areas in the body where there is tightness, allow it to soften, if possible. However, if the sensation remains and persists, then just let it be there, remaining and persisting, and observe the waves or resonating rings of sensations, just letting them flow wherever they need to go.

Try to have the mind be like a meteorologist, just watching the internal weather patterns without judgement, just being with the way things are... Sensations rise, sensations fall... watching them appear and disappear... just sensations.

Now releasing awareness of sensations and bringing attention to the mind: to thoughts and emotions. Observe the mind without any aversion or indulgence. Just acknowledging the multitude of varying mental formations moment-to-moment... Like lying on a field and watching the clouds float by... watching the mind in the same way... thoughts rise, thoughts fall, watching them appear and disappear... just thoughts.

Now releasing the awareness of the mind and bringing attention to hearing. Observe the sounds without any aversion or indulgence. Being aware of sound at its most basic, fundemental level. Because of the mind and the eardrum there is audibility. Be aware of sound at this level... just acknowledging the multitude of varying sounds internally or externally... moment-to-moment... sounds rise, sounds fall... watching them appear and disappear... just sounds.

Now coming back to the breath and feeling the whole body as you breathe in and out... feel the whole of the body rising upwards with an inhalation and falling downwards on an exhalation... Feeling the body as a whole... connected and whole...

Again congratulate yourself that you are dedicating some precious time right now for mindfulness meditation practice. May you know that this is an act of love...

The program also complements the medical management of illness, chronic pain, and stress-related disorders.

Intensive training in mindfulness meditation, gentle movement (such as yoga, qigong, and walking meditation) and group support are all important aspects of the A.R.T. programs. The curriculum is designed to promote healthy living, renewal, and stress management. A.R.T. is for people who yearn for more balance in day-to-day life.

Mindful Living Programs offer retreats for health care professionals. These retreats provide fully accredited professional education for physicians, nurses, counselors, psychologists, and other health care personnel. Maintaining a sense of balance is important for all, particularly for those whose goal it is to avoid physical or professional burnout. Currently, these retreats are offered by Steve Flowers, MFT, and Bob Stahl, Ph.D. at beautiful venues in both Northern and Southern California.

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