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 24: Expanding Awareness


Practice Time: 42 min:34 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, there being restlessness present within, a meditator knows that 'There is restlessness present within me.' Or, there being no restlessness present within, they know that 'There is no restlessness present within me.' Click Here

Factors Being Trained: Increases the factor of Concentration, increases understanding of the nature of awareness and how awareness focusses for Mindfulness in Daily Life practice

Not Yet Available On Insight Timer App:

This is the 24th Mindfulness training technique, it weakens the perception of the borders of the body. Widening awareness is settles the restless mind and allows the levels of energy to return into balance.

In particular it builds understanding on how concentration develops and how attention can be trained to focus to one point or how it can be widened.



Link to Meditation Class

Exercise Week 25: Using Touch Points


Practice Time: 20 min:30 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, there being mental sluggishness present within, a meditator knows that 'There is mental sluggishness present within me.' Or, there being no mental sluggishness present within, they know that 'There is no mental sluggishness present within me.' Click Here

Factors Being Trained: Increases the factor of Concentration, increases understanding of the nature of awareness and how awareness focusses for Mindfulness in Daily Life practice

Not Yet Available On Insight Timer App:

This is the 25th Mindfulness training technique uses the physical sensations that arise when the body touches something as a means to generate energy to overcome the 4th hindrance to meditation, mental sluggishness. It also trains the accuracy and mobility of attention.



Link to Meditation Class

Exercise Week 26: Standing Meditation


Practice Time: 17 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 walking, standing, sitting, falling asleep, waking up, talking, & remaining silent, they make themself fully alert..' Click Here

Factors Being Trained: Increases the factor of Mindfulness and Concentration, develops Mindfulness of body and awareness of transitions between postures for Mindfulness in Daily Life practice.

Not Yet Available On Insight Timer App:

This is the 26th Mindfulness training technique uses the experience of standing as a meditation object to train a smooth transition from seated meditation to meditation in daily activities. This method also increases Mindfulness and concentration and can be used as a support for settling the Five Hindrances if done prior to seated meditation.



Link to Meditation Class

Exercise Week 27: Changing Meditation Postures


Practice Time: 41 min:24 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 walking, standing, sitting, falling asleep, waking up, talking, & remaining silent, they make themself fully alert..' Click Here

Factors Being Trained: Increases the factor of Mindfulness and Concentration, develops Mindfulness of body and awareness of transitions between postures for Mindfulness in Daily Life practice.

Not Yet Available On Insight Timer App:

This is the 27th Mindfulness training technique uses the experience of standing as a meditation object to train a smooth transition from standing into seated meditation and back again into daily activities. This method also increases Mindfulness and concentration and can be used as a support for settling the Five Hindrances if done prior to seated meditation.


Link to Meditation Class

Continue next Exercise CLICK HERE

Link to Meditation Class