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 12: Experiencing the 4 Elements


Practice Time: 42 min:32 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: "Just as a skilled butcher having killed a cow, would sit at a crossroads cutting it up into pieces, the meditator contemplates this very body — however it stands, however it is disposed — in terms of properties: 'In this body there is the earth element, the water element, the fire element, & the wind element.' Click Here

Factors Being Trained: 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

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 12th Mindfulness training technique, it builds sensitivity to the four elemental qualities through which we experience our bodies.

As a range of soft - hard (earth), wet - dry (water), cool - warm (fire), expansion - contraction (wind). Becoming intamate with these elemental qualities breaks down identification with experience and allows us access to the world before identification and judgement.


Link to Meditation Class



Exercise Week 13: Perceptional Borders


Practice Time:41 min:36 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: "Just as a skilled butcher having killed a cow, would sit at a crossroads cutting it up into pieces, the meditator contemplates this very body — however it stands, however it is disposed — in terms of properties: 'In this body there is the earth element, the water element, the fire element, & the wind element.' Click Here

Factors Being Trained: 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

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 13th Mindfulness training technique, it builds sensitivity to the four elemental qualities through which we experience our bodies. As a range of soft - hard (earth), wet - dry (water), cool - warm (fire), expansion - contraction (wind).

Becoming intamate with these elemental qualities breaks down identification with experience and allows us access to the world before identification and judgement.


Link to Meditation Class



Exercise Week 14: Observing Attention 1


Practice Time:24 min:47 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: ""When the mind is restricted, they know that the mind is restricted. When the mind is scattered, they know that the mind is scattered. When the mind is enlarged, they know that the mind is enlarged. When the mind is not enlarged, they know that the mind is not enlarged. When the mind is concentrated, they know that the mind is concentrated. When the mind is not concentrated, they know that the mind is not concentrated.' Click Here

Factors Being Trained: 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

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 14th Mindfulness training technique, it builds sensitivity to the movement of attention allowing the metitaor to detect a drop in Mindfulness faster.

Gives rise to understanding of the nature of awareness and its relationship to objects.


Link to Meditation Class



Exercise Week 15: Observing Attention 2


Practice Time:32 min:09 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: ""When the mind is restricted, they know that the mind is restricted. When the mind is scattered, they know that the mind is scattered. When the mind is enlarged, they know that the mind is enlarged. When the mind is not enlarged, they know that the mind is not enlarged. When the mind is concentrated, they know that the mind is concentrated. When the mind is not concentrated, they know that the mind is not concentrated.' Click Here

Factors Being Trained: 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

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 15th Mindfulness training technique, it builds sensitivity to the movement of attention allowing the meditator to detect a drop in Mindfulness faster.

In particular it builds sensitivity to the arises of thinking and passing of thoughts changing relationship to thinking.


Link to Meditation Class



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