Systematic Mindfulness Meditation Training

With Stephen Procter

WELCOME to my Systematic Mindfulness Meditation Training Classroom.
Practice these Mindfulness exercises daily 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


Mindfulness Meditation Foundation Exercises


Click Here Mindfulness Exercise Week 1: Grounding Attention:
Increases Mindfulness and Fixed Concentration, settles the mind and obsessive thinking
Click Here Mindfulness Exercise Week 2: Scanning Sensations:
Increases Mindfulness and Momentary Concentration increases the ability to feel emotional response within the body, also the skill of releasing tension
Click Here Mindfulness Exercise Week 3: Skill of Softening:
Increases Mindfulness and fixed Concentration, teaches skill of 'Softening Into', deconditions the desire to 'resist' change and fight reality
Click Here Mindfulness Exercise Week 4: Touch, Scan, Soften:
Increases Mindfulness and Concentration, settling the mind refining the skill of grounding and softening which is the foundation practice for Mindfulness in Daily Life

Mindfulness of Breathing Development Exercises


Click Here Mindfulness Exercise Week 5: Feeling the Complete Breath:
Increases Mindfulness and Concentration, develops the ability to observe change, control and sharpens the ability to observe when your attention wanders
Click Here Mindfulness Exercise Week 6: Characteristics of Breathing:
Increases the factors of Investigation, Mindfulness and Concentration, the main mental factors for Mindfulness in Daily Life practice
Click Here Mindfulness Exercise Week 7: Changes Within Breathing:
Increases the factors of Investigation, Mindfulness and Concentration and sensitivity to change for Mindfulness in Daily Life practice
Click Here Mindfulness Exercise Week 8: Expanding the Whole Breath:
Increases and deepens Mindfulness and Concentration, and breaks down the perception of the border of the body and seperateness
Click Here Mindfulness Exercise Week 9: Developing the Whole Breath:
Increases and deepens Mindfulness and Concentration, and breaks down the perception of the border of the body and seperateness
Click Here Mindfulness Exercise Week 10: Calming the Whole Breath:
Deepens Mindfulness and Concentration and creates a platform for observing change during Mindfulness in Daily Life practice
Click Here Mindfulness Exercise Week 11: Transitions in Breathing:
Deepens Mindfulness and Concentration and develops the perception of change Mindfulness in Daily Life practice

Mindfulness Meditation Support Exercises


Click Here Mindfulness Exercise Week 12: Experiencing the 4 Elements:
Increases the factors of Investigation, Mindfulness and Concentration, breaks down conceptual borders of body and identification with experiences within it for Mindfulness in Daily Life practice
Click Here Mindfulness Exercise Week 13: Perceptional Borders:
Increases the factors of Investigation, Mindfulness and Concentration, breaks down the borders of perception of the body and identification with experiences within it for Mindfulness in Daily Life practice

Mindfulness Meditation Attention Training Exercises


Click Here Mindfulness Exercise Week 14: Observing Attention 1:
Increases the factors of Investigation, Mindfulness and Concentration, increases understanding of the nature of awareness and how attention moves for Mindfulness in Daily Life practice
Click Here Mindfulness Exercise Week 15: Observing Attention 2:
Increases the factors of Investigation, Mindfulness and Concentration, increases understanding of the nature of awareness and how thinking begins and ends for Mindfulness in Daily Life practice
Click Here Mindfulness Exercise Week 16: Training Attention 1:
Increases the factor of Concentration, increases understanding of the nature of awareness and how awareness focusses for Mindfulness in Daily Life practice
Click Here Mindfulness Exercise Week 17: Training Attention 2:
Develop understanding on how to keep the momentum of concentration when distracted. Also develop greater understanding of the true nature of thinking and changes your relationship to it from one of enchantment to wisdom.

Mindfulness Meditation Deconditioning Exercises


Click Here Mindfulness Exercise Week 18: Observing Thinking 1:
Builds sensitivity to the movement of attention allowing the meditator to detect a drop in focus and concentration faster. Develops greater understanding of the true nature of thinking and changes our relationship to it.
Click Here Mindfulness Exercise Week 19: Observing Thinking 2:
Builds sensitivity to the movement of attention allowing the meditator to detect a drop in focus and concentration faster. Develops greater understanding of the true nature of thinking and changes our relationship to it.
Click Here Mindfulness Exercise Week 20: Deconditioning Emotional Charge: This is the 20th Mindfulness training technique, it trains the skill of braking up emotional charge when it arises within the body and seperating and softening into the feeling tone to decondition this response.
Click Here Mindfulness Exercise Week 21: Observing Thinking Patterns: This is the 21st Mindfulness training technique, it trains the skill of braking up emotional charge that arises from thinking when it arises within the body and seperating and softening into the feeling tone to decondition this response.
Click Here Mindfulness Exercise Week 22: Observing Present, Past and Future: This is the 22nd Mindfulness training technique, it changes our relationship to the present, past and future by allowing us to see how the present experience changes depending on where our attention is sitting.

Mindfulness Meditation for The Five Hindrances


Click Here Mindfulness Exercise Week 23: Calming Mental Activity: This is the 23rd Mindfulness training technique, it teaches the skill of learning to disengage all mental activity through developing sensitivity to the desire to do and softening into this desire.
Click Here Mindfulness Exercise Week 24: Expanding Awareness: This is the 24th Mindfulness training technique, weakens the perception of the borders of the body and settles the restless mind and allows the levels of energy to return into balance.
Click Here Mindfulness Exercise Week 25: Using Touch Points: This is the 25th Mindfulness training technique, it increases energy levels to overcome the fourth hindrance to meditation, mental sluggishness and increases accuracy of attention.
Click Here Mindfulness Exercise Week 26: Standing Meditation: This is the 26th Mindfulness training technique, it develops Mindfulness of body and awareness of transitions between postures for Mindfulness in Daily Life practice.
Click Here Mindfulness Exercise Week 27: Changing Meditation Postures: This is the 27th Mindfulness training technique, it develops Mindfulness of body and awareness of transitions between postures for Mindfulness in Daily Life practice.

Meditation for Reconditioning Emotional Charge


Click Here Mindfulness Exercise Week 28: Loving Kindness - Loved One: This is the 28th Mindfulness training technique 'Metta to Loved One', it teaches the skill of developing and applying wholesome states of mind to recondition negative emotional charge atttached to memories and thoughts for Mindfulness in Daily Life practice.
Click Here Mindfulness Exercise Week 29: Loving Kindness - Difficult Person: This is the 29th Mindfulness training technique 'Metta to Difficult Person', it teaches the skill of developing and applying wholesome states of mind to recondition negative emotional charge atttached to memories and thoughts for Mindfulness in Daily Life practice.
Click Here Mindfulness Exercise Week 30: Loving Kindness - Pervasive: This is the 30th Mindfulness training technique 'Pervasive Metta', it teaches the skill of developing and applying wholesome states of mind to recondition negative emotional charge atttached to memories and thoughts for Mindfulness in Daily Life practice.
Click Here Mindfulness Exercise Week 31: Compassion - Loved One: This is the 31st Mindfulness training technique 'Compassion to Loved One', it teaches the skill of developing and applying wholesome states of mind to recondition negative emotional charge atttached to memories and thoughts for Mindfulness in Daily Life practice.