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 20: Decondition Emotional Charge


Practice Time: 34 min:40 sec

Training Time: Practice every day for 1 week noticing everytime your attention shifts from the meditation technique. When it does, acknowledge it, and gently bring your attention back.

Satipatthana Sutta Reference: There is the case where a meditator, when experiencing a painful feeling tone, knows, 'I am experiencing a painful feeling tone.' When experiencing a pleasant feeling tone, they know, 'I am experiencing a pleasant feeling tone.' When experiencing a neither-painful-nor-pleasant feeling tone, they know, 'I am experiencing a neither-painful-nor-pleasant feeling tone.' Click Here

Factors Being Trained: Increases the factor of Mindfulness, Concentration, increases understanding of the nature of awareness of the nature of emotional charge (feeling tone) in thoughts / memories 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 20th Mindfulness training technique, it trains the skill of bracking up emotional charge when it arises within the body and seperating and softening into the feeling tone to decondition this response.


Link to Meditation Class

Exercise Week 21: Observing Thinking Patterns


Practice Time: 37 min:00 sec

Training Time: Practice every day for 1 week noticing everytime your attention shifts from the meditation technique. When it does, acknowledge it, and gently bring your attention back.

Satipatthana Sutta Reference: "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 factor of Mindfulness, Concentration, increases understanding of the nature of awareness of the nature of emotional charge (feeling tone) in thoughts / memories 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 21st 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.


Link to Meditation Class

Exercise Week 22: Observing Present, Past and Future


Practice Time: 31 min:05 sec

Training Time: Practice every day for 1 week noticing every time your attention shifts from the meditation technique. When it does, acknowledge it, and gently bring your attention back.

Satipatthana Sutta Reference: "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 factor of Mindfulness, Concentration, develops understanding into the nature of present, past and future 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 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.


Link to Meditation Class

Exercise Week 23: Calming Mental Activity


Practice Time: 37 min:05 sec

Training Time: Practice every day for 1 week noticing every time your attention shifts from the meditation technique. When it does, acknowledge it, and gently bring your attention back.

Satipatthana Sutta Reference: "There is the case where a meditator, when they experience attraction in the mind, they know that there is attraction present in the mind. When the mind is without attraction, they know that the mind is without attraction.' Click Here

Factors Being Trained: Increases the factor of Mindfulness, Concentration, develops the ability to calm mental activity 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 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.


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Continue next Exercise CLICK HERE

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