Mindfulness and the “being” mode of mind
In Class Two, our focus is on perception, and how our expectations can shape our experience. Participants delve into sitting meditation, concentrating on breath awareness, and reflect on their experiences with the body scan practice.
This session encourages exploration of direct experience, and addresses common challenges encountered during meditation, such as sleepiness or boredom.
What do I need for this class?
Items that may be useful for this class:
- Yoga mat or blanket
- Journal/paper and pen/pencil
Prepare your environment
To the extent possible, prepare your environment as if you were attending this class in person. This can help you bring your full attention to the class recording.
- Can you participate in a location that has space for practice, and in which you are not likely to be disturbed?
- Silence your cell phone, close programs on your computer that send notifications (email, social media, calendars).
Recordings
Below are audio and video recordings for this class, which is approximately 2 hours long.
Audio
Video
After completing the class recording
After completing the recording, it would helpful if you could send me a short email (neil@mindfulinmoco.com) with your reflections (you can summarize your general impressions, or your notes/journals from this session).
Ongoing practice
For this week’s practice, please use this handout: Week Two Handout (PDF)
This week, for our ongoing practice:
- Please continue using the body scan recordings this week.
- If you have had difficulty finding time to do the recordings, I’d encourage you to look ahead to your week, and consider when you might be able to set aside 30-45 minutes for this practice.
- Try out the Focused Attention Meditation (similar to the meditation that we did at our first class – some instructions are in the handout).
- The focused attention meditation does not have to be done at the same time as the body scan (for example: I might often do the focused attention meditation in the morning one day, and the body scan later in the evening).
- Take note of pleasant experiences during each day, and record one pleasant experience each day (see the Pleasant Experiences Calendar for the prompt).
- And, continue looking for ways to bring mindfulness to everyday activities (such as eating)
Audio recordings
For this week, please use the Body Scan recordings that are posted on our Guided Meditations page.
These recordings are also available through the through the Mindful IN MoCo podcast on Spotify or Apple podcasts.