The art of Stillness: Mindfulness and Meditation mastery. (15 hours)

Introduction to Awareness, Mindfulness, and Meditation:

• Overview of awareness, mindfulness, and meditation as practices for cultivating present-moment awareness and inner stillness.

• Understanding the benefits of these practices for physical, mental, and emotional well-being.

 

Foundations of Mindfulness:

• Exploring the basic principles of mindfulness, including non-judgmental awareness, acceptance, and letting go.

• Practice sessions focusing on mindful breathing, body scanning, and sensory awareness.

 

Types of Meditation Practices:

• Introduction to different meditation techniques, such as mindfulness meditation, forgiveness meditation, loving-kindness meditation, and mantra meditation.

• Practice sessions for each technique, allowing participants to explore what resonates best with them.

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Body Scan Meditation:

• Guided meditation sessions that involve systematically scanning through the body, cultivating awareness of physical sensations and relaxation.

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Loving-Kindness Meditation:

• Cultivating compassion and loving-kindness towards oneself and others, using phrases or visualizations.

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Mindful Walking:

• Guided walks focusing on sensory awareness, grounding, and connection with the environment.

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Sound Meditation:

• Practice listening meditation, where we focus on sounds as objects of meditation, cultivating deep listening and presence.

 

Cultivating Presence in Daily Life:

• Strategies for integrating mindfulness into everyday activities, such as eating, walking, and communication.

• Tips for staying present amidst the busyness of daily life and managing distractions.

 

Exploring the Nature of Awareness:

• Inquiry into the nature of awareness and consciousness.

• Guided reflections and discussions on the nature of the self and the observer.

 

Deepening Meditation Practice:

• Techniques for deepening meditation experiences, including breath awareness, visualization, and concentration practices.

• Exploring the role of intention, surrender, and letting go in meditation.

 

Mind Fluctuations:

• Reflection on how mindfulness and meditation practices can help calm the fluctuations of the mind and cultivate inner peace.

 

Mind Stillness:

• Understanding the importance of a stable and comfortable posture for meditation practice.

 

Dharana Sutra (3.1):

• "Dharana is the process of holding or fixing the attention of the mind onto one object or place."

• Exploring the practice of concentration and its role in meditation.

 

Breath Awareness:

• Focusing on mindful breathing, observing the natural rhythm of the breath without trying to control or change it.

 

Participants can deepen their understanding of awareness, mindfulness, and meditation through practices and cultivate a more peaceful, joyful, and meaningful life.