Week 1 of a 6 week introductory course to Mindfulness Meditation. Starts with a 15 minute guided meditation followed by a 30 minute Dharma Talk followed by another 30 minutes of guided meditation and finally 15 minutes of discussion/Q&A led by Mark Nunberg
Following the talk on the 5 jhana factors and the 5 hindrances from the night before...
We welcome a sense of contentment in our starting conditions, take interest in our breath and remind ourselves it is all we need while meditating. From here, we aim and sustain our attention.
We begin this meditation with awakening to the aliveness in our body, using the imagery of a smile, and a body scan. Then we are guided to sense the vastness of awareness and to rest in that open wakefulness, allowing the changing thoughts, sounds, sensations and feelings to come and go. When we let life be just as it is, we become a sea of awareness that includes all the waves.
This guided meditation awakens an embodied presence through a body scan, and invites us to rest in the breath, while allowing the different waves of sensations, feelings and sounds to come and go. When difficult experiences arise, we breathe with them, feeling them fully and mentally whispering, “this belongs,” or “this too.” By not resisting, we discover the sea of awareness that has room for all the waves.
In meditation we bring energy to receptivity of the mind. Generally, mind is in active mode. But through listening, sensitizing, and not moving onto the next thing, heart awareness opens more fully.
Working together in pairs, taking turns to describe a time of feeling ease, calm, confidence, courage, and noticing the effect this has on the body, heart, and mind
A short guided meditation attuning to the body and the heart-mind, noticing how we're relating to experience, and inclining in the direction of appreciation and gratitude
Working in groups of three, each person taking three minutes to name out loud the physical sensations of social anxiety; then a short guided metta meditation before continuing to name out loud the physical sensations associated with metta/kindness
The Offering of Truth: After making the dedication of offerings, a guided meditation that invites the qualities of generosity is provided. Through this, we recall what we’ve received from teachers, parents, the earth – and the challenges that have caused us to grows. As we recollect, we offer our ongoing aspiration.
This guided meditation includes a mindful body scan, and awakening all our senses to our moment to moment experience. We relax open to the presence that is unobscured by thoughts, letting life be just as it is.
Wherever intention is, there is citta. So we begin formal meditation practice there, establishing intentions based on goodwill, sensitivity and relinquishment. With these themes resonating in one’s heart, what can be put aside now?
A guided meditation through the Ānāpānasati sutta. Establishing a comfortable, upright posture, incline awareness toward direct experience of the body. Sustain appropriate mindfulness and citta will sensitize to the qualities we call 'body’. This exercise resets the mind, which is then gladdened, steadied and cleared so that insight can develop.
In this guided meditation, we forgive or at least intend to forgive ourselves and others for being human and clearing the way to offer kind and gentle compassion.
A guided meditation to establish a balanced upright posture upon which the rest of the body can relax and let go. It may not do so quickly, so be patient with how the body actually is, always attending with a mind of sympathy and goodwill.
