Introduction to Mindfulness Meditation

Course Description

Week 1

Loving Kindness Meditation towards ourselves

The course starts with the focus on our minds and mental states.  Students will learn how to begin to cultivate awareness of thoughts, feelings, and emotions, so they can transform their lives by living in the present moment and by changing unwholesome, unskillful ways of being. 

IN-CLASS

  • Journal writing 
  • Self introductions 
  • Introduction to the course 
  • Practice Loving Kindness Meditation towards ourselves
  • Journal writing 
  • Questions/Answers/Discussion 
  • Repeat practice of Loving Kindness Meditation

HANDOUT

Loving Kindness Meditation (Audio CD)

DISCUSSION

  • The importance of living in the present moment, instead of ruminating about the past or rehearsing the future 
  • Cultivating self compassion
  • Neuro-scientific findings of the beneficial ways in which Mindfulness Meditation transforms our brains. 
  • Establishing a regular meditation practice

Week 2

Body Scan Meditation

This week, our main focus is on developing mindfulness of the Body through a Body Scan meditation, and a three minute Breath Awareness Meditation. 

IN-CLASS

  • Journal writing 
  • Reflections on at-home practice of Loving Kindness meditation
  • Practice Body Scan Meditation 
  • Journal writing
  • Three minutes of Breath Awareness meditation 
  • Questions/Answers/ Discussion
  • Practice Loving Kindness Meditation

DISCUSSION

  • The importance of developing awareness of the body 
  • The harmful physiological changes that occur in stressful situations leading to stress-related medical conditions such as ulcers, high blood pressure and heart disease 
  • Generating kindness and compassion for ourselves 
  • Benefits of Mindful Breathing meditation

Week 3

Deep Relaxation

We will continue to focus on the body with the Body Scan, followed by Deep Relaxation and six minutes of Mindful Breathing. 

IN-CLASS

  • Journal writing  
  • Reflection on at-home practice 
  • Body Scan Meditation 
  • Relaxation Meditation 
  • Journal writing 
  • Questions/Answers/Discussion 
  • 6 minutes of Breath awareness meditation

HANDOUT

Body Scan and Relaxation (Audio CD)

DISCUSSION

  • The interrelationship of the body and the mind
  • Becoming skillful thinkers
  • Rewiring our brains for happiness
  • Using our deepening concentration to deepen mindfulness

Week 4

Loving Kindness Meditation towards other people and Breath Awareness Meditation

This week we start extending kind and compassionate thoughts to others, beginning with loved ones.

IN-CLASS

  • Journal writing
  • Reflections of at-home practice
  • Loving Kindness meditation towards self
  • Loving Kindness meditation towards loved ones
  • Journal writing
  • Questions/Answers/Discussion
  • 9 minutes of Breath Awareness meditation

DISCUSSION

  • Understanding others by understanding ourselves
  • Applying the phrases we say in the Loving Kindness meditation to daily life
  • What it means to extend love and kindness towards others

Week 5

Walking Meditation, Loving Kindness Meditation towards ‘neutral people’ and Breath Awareness Meditation

The new meditation this week is Walking Meditation, excellent for providing physical exercise after a period of sitting meditation, as well as for taming the ‘monkey mind’.

IN-CLASS

  • Journal writing 
  • Reflections on at-home practice 
  • 10 minutes of Walking meditation 
  • 12 minutes of Breath Awareness meditation 
  • Journal writing 
  • Questions/Answers/Discussion 
  • Loving Kindness meditation towards ‘neutral people'

DISCUSSION

  • Physical and mental benefits of Walking meditation
  • Controlling the ‘Monkey Mind”
  • The changing brain

Week 6

Breath Awareness Meditation and Loving Kindness Meditation towards ‘difficult people’

This week, we will do the full 15 minutes of the Breathing Meditation, my recommended maximum for beginning meditators.  We will also learn the skill of projecting kindness and compassion towards ‘difficult people’ in our lives.

IN-CLASS

  • Journal writing
  • Reflections on at-home practice  
  • Body Scan meditation 
  • 15 minutes of Breath Awareness meditation 
  • Journal writing
  • Loving Kindness meditation towards ‘difficult people’
  • Questions/Answers/Discussion

HANDOUT

Breath Awareness (Audio CD)

DISCUSSION

  • The critical need to let go of negative emotions such as anger, hatred, ill will, aversion and jealousy for our own mental and physical well being 
  • How changing selves will bring about changes in others
  • How, through mindfulness meditation, we gain important insights into life’s realities, making it easier to solve various problems we encounter

Week 7

Customizing the Loving Kindness Meditation

This week, students will learn how to customize this meditation to suit their particular needs.

IN-CLASS

  • Journal writing
  • 15 minutes of Breath Awareness meditation
  • Loving Kindness meditation towards ourselves
  • Loving Kindness meditation towards ‘difficult people.’
  • Journal writing
  • Questions/Answers/Discussion

DISCUSSION

  • Customizing the Loving Kindness meditation
  • The importance of cultivating empathy and sympathy for ‘difficult people’
  • The ‘Reactive Brain’ and controlling our emotions by controlling our brains

Week 8

Mindful Eating

The Mindful Eating meditation provides a fine example of how we can remain mindful throughout the day.  It is also a great technique for losing weight. In this final session, students will receive guidance on maintaining a regular meditation practice at home.

IN-CLASS

  • Journal writing
  • 5 minutes Walking Meditation
  • 15 minutes of Breath Awareness Meditation
  • Questions/Answers/Discussion
  • Mindful Eating (Everyone will bring a dish to share with class)

DISCUSSION

  • The importance of the right diet for our mental and physical health
  • How we can control our weaknesses towards foods by understanding the working of our brains
  • Maintaining a regular meditation practice at home: Challenges and Rewards