Mindfulness Training Classroom

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Practice these daily exercises by following these guided meditations to experience the benefits of Mindfulness Meditation. Devote at least 1 week to each exercise, do not skip a step and you will strengthen your Mindfulness and Concentration in Daily Life,
enjoy, Stephen Procter

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Recordings are available on the Insight Timer App , once app is downloaded and you have set up a log in search for 'Stephen Procter' to see the list of guided meditations currently available


Link to Meditation Class



Exercise Week 1: Grounding Attention



Practice Time: 18 min:30 sec

Training Time: Practice every day for 1 week or until you can continuously remember the feeling of touch continuously without forgetting

Satipatthana Sutta Reference: "There is the case where a meditator, having gone to the wilderness, to the shade of a tree, or to an empty place, sits down folding their legs crosswise, holding their body erect and setting mindfulness to the front." Click Here

Factors Being Trained: Increases Mindfulness and Fixed Concentration, settles the mind and obsessive thinking

Available On Insight Timer App: This recording is available on Insight Timer App (search for Stephen Procter) so that you can listen to it on your phone, IPad, tablet, IPod etc

This is the first exercise in Mindfulness in Daily Life training, practiced regularly it increases attention and concentration settling obsessive thinking and giving rise to mental clarity.

This video is designed to develop an understanding of how to ground your attention as a training to carry Mindfulness practice into daily life.

Detailed Explanation CLICK HERE


Link to Meditation Class



Exercise Week 2: Scanning Sensations



Practice Time: 28 min:19 sec

Training Time: Practice every day for 1 week or until you can clearly feel sensations in all areas of your body

Satipatthana Sutta Reference: "There is the case where a meditator, having gone to the wilderness, to the shade of a tree, or to an empty place, sits down folding their legs crosswise, holding their body erect and setting mindfulness to the front." Click Here

Factors Being Trained: Increases Mindfulness and Momentary Concentration increases the ability to feel emotional response within the body, also the skill of releasing tension

Available On Insight Timer App: This recording is available on Insight Timer App (search for Stephen Procter) so that you can listen to it on your phone, IPad, tablet, IPod etc

This is the second Mindfulness in Daily Life training technique, scanning through the body part by part to release built up emotions, increase sensitivity to sensations for Mindfulness practice and to learn the skill of softening and relaxing into.

It increases Mindfulness, sensitivity to sensations and Momentary Concentration which is necessary of Mindfulness in Daily Life.

Detailed Explanation CLICK HERE


Link to Meditation Class



Exercise Week 3: Skill of Softening



Practice Time: 26 min: 19 sec

Training Time: Practice every day for 1 week or until you can deeply soften into and let go of any mental and physical tension you are are experiencing

Satipatthana Sutta Reference: "There is the case where a meditator, having gone to the wilderness, to the shade of a tree, or to an empty place, sits down folding their legs crosswise, holding their body erect and setting mindfulness to the front." Click Here

Factors Being Trained: Increases Mindfulness and fixed Concentration, teaches skill of 'Softening Into', deconditions the desire to 'resist' change and fight reality

Available On Insight Timer App: This recording is available on Insight Timer App (search for Stephen Procter) so that you can listen to it on your phone, IPad, tablet, IPod etc

This is the 3rd Mindfulness in Daily Life training technique which is used to learn the skill of 'softening into', it consists of releasing mental and physical tension with the aid of deep breathing to enter into a heightened, clear state of mindfulness and increased awareness .

The response to anxiety, fear, stress, grief, anger can be recondited a different to one of acceptance, thereby deconditioning habitual patterns of reaction.Detailed Explanation CLICK HERE


Link to Meditation Class



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