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 8: Characteristics of Breathing


Practice Time: 26 min:30 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: "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.'
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Factors Being Trained: Increases the factors of Investigation, Mindfulness and Concentration, the main mental factors for Mindfulness in Daily Life practice

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 8th Mindfulness training technique, it builds sensitivity the characteristics of the whole breath throughout the body.

This is done through first developing Mindfulness and Concentration then turning the increased clarity towards the lengths of the in and our breaths 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 9: Changes Within Breathing


Practice Time: 41 min:42 sec

Training Time: Practice every day for 1 week noticing every time 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: They train themself, 'I will breathe in sensitive to the entire body.' They train themself, 'I will breathe out sensitive to the entire body.' Click Here

Factors Being Trained: Increases the factors of Investigation, Mindfulness and Concentration and sensitivity to change for Mindfulness in Daily Life practice

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 9th Mindfulness training technique, it builds sensitivity the points of change throughout the whole breath.

This is done through first developing Mindfulness and Concentration then turning the increased clarity towards the points of change within the experience of the in and out breath. As this develops the perception of change increases and the conceptual borders of the body fall away.


Link to Meditation Class



Exercise Week 10: Calming the Whole Breath


Practice Time: 42 min:06 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: They train themself, 'I will breathe in calming bodily fabrication.' They train themself, 'I will breathe out calming bodily fabrication.'
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Factors Being Trained: Deepens Mindfulness and Concentration and creates a platform for observing change during Mindfulness in Daily Life practice

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 10th Mindfulness training technique, it use the contraction in the whole breath to increase stillness and deepen concentration.

As mental stillness and clarity deepens, the ability to observe subtle points of change and process becomes more precise leading to understanding and change of relationship to habitual modes of reaction.


Link to Meditation Class



Exercise Week 11: Transitions in Breathing


Practice Time: 43 min:15 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: Or they remain focused on the phenomenon of origination with regard to the body, on the phenomenon of passing away with regard to the body, or on the phenomenon of origination & passing away with regard to the body.' Click Here

Factors Being Trained: Deepens Mindfulness and Concentration and develops the perception of change Mindfulness in Daily Life practice

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 11th Mindfulness training technique, it use the contraction in the whole breath to observe the ending of the out breath, gap in-between and very beginning of the in breath.

Turning the attention from the whole breath towards the end and beginning of each breath develops the perception of impermanence and trains the mind to not grasp onto anything subject to change.


Link to Meditation Class



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