Mindfulness Meditation Lecture Notes

Introduction to Mindfulness

• Begin in a comfortable position.
• Close eyes and turn awareness inwards.
• Accompanied by calming music.

Deep Breathing Exercise

• Practice: Three deep breaths.
  • Inhale: Belly and rib cage expand.
  • Exhale: Release all air completely.
  • Focus on satisfaction with each breath.
• Post-breathing: Return to natural breath flow; no need to control it.

Connecting with the Body

• Become present in the body.
• Tune into points of contact with the surface you are resting on.
• Assume the role of a gentle and mindful observer.

Mindfulness Technique: Observing Thoughts

• Imagery Exercise: Imagine lying in a grassy field observing clouds.
  • Recall past experiences of observing clouds without control.
  • Allow clouds (thoughts) to float and take shape naturally.

Observing Your Thoughts

• Practice: Observe thoughts like clouds.
  • Acknowledge that thoughts may come and go.
  • Maintain a role of non-judgmental observer.
  • There are no right or wrong thoughts.

Letting Go of Thoughts

• Allow all experiences to be as they are; no need to judge or change.
• Exception: Appreciate positive thoughts before returning to observation.

Conclusion of Practice

• Gratitude Exercise: Feel thankful for taking time for mindfulness.
• Gradually return focus to the present moment.
  • Tune back into the body and surroundings.
  • Roll shoulders, wiggle fingers and toes.
  • Open eyes when ready.