FOUNDATIONS OF MINDFULNESSSESSION 3: CLARITY

FOUNDATIONS OF MINDFULNESS

Session 1 – Relaxation

Session 2 – Focus

Session 3 – Clarity

Session 4 – Settling the Mind

Session 5 – Resting in Stillness

Session 6 – Change

Session 7 – Dissatisfaction

Session 8 – Potential

REVIEW OF SESSION 1 & 2

Module 1 – Relaxation

• cultivating relaxation (without losing clarity)

• object – sensations of breath throughout the body

• relaxing & releasing on each out-breath

• shavasana posture / 3 breath exercise in daily life

Module 2 – Focus

• cultivating focus (on basis of relaxation)

• object – sensations of breath in area of abdomen

• counting/noting the breath

SESSION 3: CLARITY

1. Cultivating clarity

2. The actual practice

3. Some meditation tips

4. Meditation – mindfulness of breathing (nostrils)

5. Overcoming dullness & distraction

6. Q&A

7. This week’s practices

1. CULTIVATING CLARITYOur current situation

• tension when focusing clearly -> become agitated & exhausted

• dullness when relaxing

Solution

• cultivate clarity on basis of relaxation & focus

• analogy of a tree (roots, trunk, foliage)

• cultivating relaxation, focus & clarity in this order

2. THE ACTUAL PRACTICE

The meditation (mindfulness of breathing emphasizing clarity)

• the object – sensations of the breath at entrance of nostrils (or area above upperlip)

• advantages – bringing attention up, more subtle object & biofeedback loop

• basis of relaxation – avoid tension & not controlling the breath

• using bare attention – not visualizing/imagining breath

• continuity of mindfulness – during entire cycle of each breath (also during gaps)

• use counting/noting the breath if helpful

3. SOME MEDITATION TIPS

General meditation tips

• keep body as still as possible – avoiding unnecessary movement• drop expectations – “meditation should be better than last week” • long-term perspective• ‘good’ meditation – not what happens to you rather how you respond to what• happens to you• joyful attitude (don’t turn meditation into a hardship) • reflect on benefits of the practice• include others in motivation

• persistence – no matter how difficult, everything with practice becomes easy

4. MEDITATION – MINDFULNESS OF BREATHING (NOSTRILS)

4. HOW LONG TO MEDITATE

Length of meditation session

• depends on capacity of person

• always emphasizing quality over quantity

• if too long -> just dullness & distraction

• use meditation timer• persevering when difficulties arise• finishing on good note

• increase length of session when ready

When to meditate

• daily – continuity is key to progress

• early morning – rested, quiet, good start to the day

• same time each day – to develop habit

5. OVERCOMING DULLNESS AND DISTRACTION

Distraction

1. Relax – tension in body & mind

2. Release – the distraction

3. Return – to the object (not clamping down more forcefully)

Dullness

Refresh – interest in the practice

Restore – attention on the object

Retain – ongoing flow of mindfulness

Prevention is best cure

• body – posture, eyes, sleep, diet, exercise

• environment – noise, temperature, light

• meditation session – quality over quantity, use timer

• motivation – benefits, pleasure vs genuine happiness

6. Q&A

Any questions or comments?

6. THIS WEEK’S PRACTICESEach morning

• set motivation for the day – ”I’m going to benefit others as much as I can”

• 15 min meditation – mindfulness of breathing (abdomen)

During the day

• short 3 breath exercise (at regular intervals / when tension arises) • 1st inbreath – notice tension; outbreath – release tension• 2nd inbreath – notice breath; outbreath – focus on breath• 3rd inbreath – enhance clarity; outbreath – maintain clarity

Each evening

• shavasana meditation (relaxing tension & releasing thoughts)

NEXT SESSION

Session 1 – Relaxation

Session 2 – Focus

Session 3 – Clarity

Session 4 – Settling the Mind

Session 5 – Resting in Stillness

Session 6 – Change

Session 7 – Dissatisfaction

Session 8 – Potential