Mindfulness Training Classroom

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Practice 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 guided meditations currently available

Link to Meditation Class



Exercise Week 4: Touch, Scan, Soften


Practice Time: 37 min:20 sec

Training Time: Practice every day for 1 week noticing everytime your attention shifts from the meditation object to a thought, sound etc. When it does, acknowledge it and gently bring your attention back.

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 Concentration, settling the mind refining the skill of grounding and softening which is the foundation practice for Mindfulness in Daily Life

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 etc

This is the fourth exercise in Mindfulness in Daily Life training, It combines the first three exercises to create a strong foundation for the development of Mindfulness.

If practiced regularly Mindfulness of the body will become easier and you will become more present in everyday activities, thoughts of past and future will become less frequent and extreme emotional responses will start to settle down



Link to Meditation Class



Exercise Week 5: Feeling the Complete Breath


Practice Time: 21 min:57 sec

Training Time: Practice every day for 1 week or until you can clearly follow each complete in and out-breath without your attention wandering off

Satipatthana Sutta Reference: Always mindful, they breathe in; mindful they breathe out.
Click Here

Factors Being Trained: Increases Mindfulness and Concentration, develops the ability to observe change, control and sharpens the ability to observe when your attention wanders

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 fifth Mindfulness training technique, by becoming sensitive to natural breathing we learn about our desire to control, relationship to change and the movement of attention when we forget the breathing and become lost in thoughts.

Continuously observing these factors, develops investigation, Mindfulness and Concentration to a more refined level



Link to Meditation Class



Exercise Week 6: Expanding the Whole Breath


Practice Time: 28 min:40 sec

Training Time: Practice every day for 1 week or until you can feel the breath as a clear expanding and contracting feeling throughout the whole body staying present, not forgetting the breath

Satipatthana Sutta Reference: Always mindful, they breathe in; mindful they breathe out.
Click Here

Factors Being Trained: Increases and deepens Mindfulness and Concentration, and breaks down the perception of the border of the body and seperateness

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 6th Mindfulness training technique, it builds sensitivity to the movement of the whole breath throughout the body.

This is done through first developing Mindfulness and Concentration then turning the increased clarity towards the sensations of breathing throughout the body. As this develops the perception of the whole body breathing increases and the conceptual borders of the body fall away.



Link to Meditation Class



Exercise Week 7: Developing the Whole Breath


Practice Time: 30 min:26 sec

Training Time: Practice every day for 1 week or until you can clearly feel all the seperate parts of the whole breath throughout the whole body while staying present, not forgetting the breath

Satipatthana Sutta Reference: "Breathing in long, they know, 'I am breathing in long'; or breathing out long, they know, 'I am breathing out long.' Or breathing in short, they know, 'I am breathing in short'; or breathing out short, they know, 'I am breathing out short.'
Click Here

Factors Being Trained: Increases and deepens Mindfulness and Concentration, and breaks down the perception of the border of the body and seperateness

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 7th Mindfulness training technique, it builds sensitivity the seperate parts of the whole breath throughout the body.

This is done through first developing Mindfulness and Concentration then turning the increased clarity towards the sensations of breathing throughout the body. As this develops the perception of the whole body breathing increases and the conceptual borders of the body fall away.


Link to Meditation Class



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