To experience the benefits, practice each mindfulness meditation training daily for at least 1 week before moving onto the next. With each MIDL training you will learn to meditate by developing a different aspect of your attention, including your ability to self observe, to mindfully soften your relationship towards difficult experiences within your life and to experience stillness.
MINDFULNESS TRAINING 37
37/52: Softening Door 4
MINDFULNESS TRAINING 38
38/52: Softening Door 5
MINDFULNESS TRAINING 39
39/52: Allowing Stillness 15
MINDFULNESS TRAINING 40
40/52: Allowing Stillness 45
MINDFULNESS TRAINING 41
41/52: Allowing Stillness 60
MINDFULNESS TRAINING 42
42/52: Grounded in Stillness
General Instructions:
Allow your eyelids lids to droop close, partially open them and allow them to droop close again. Repeat until they won't open.
Benefits:
Temporarily turn off the fight/flight response.
Weakens defensive reaction and creates open acceptance.
Allows the mind to find safety from trauma in stillness.
In MIDL Mindfulness Meditation Training 37/52 you learn the subtle skill of relaxing your eyelids and eyes to directly bring about deep relaxation within your mind. There is a direct correlation between the alertness of the eyes & eyelids and hyper vigilance of the fight/flight response. When in a hyper alert state to due anxiety or trauma the eyes open wider searching for danger. Relaxing the eyelids and intensity of 'looking' has the affect of temporarily turning off this fight/flight response and allowing the mind to find safety within the experience of Stillness. During this process deep healing can occur.
General Instructions:
Slowly extend the breath out through the nose while gently focusing on the frontal lobes and feel them relax.
Benefits:
Learn the skill of intentionally dissolving thought processes.
Decondition habitual defensive thought patterns.
Develop the skill of entering stillness within daily life..
In MIDL Mindfulness Meditation Training 38/52 you learn the deeper Softening skill of relaxing the frontal lobes of your brain in order to abandon all mental participation. There is a direct correlation between mental activity, such as thinking, and the experience of tension in the area of the frontal lobes. By bringing together your Softening skills, in particular gentle sighing, you can 'breathe into’ your frontal lobes, relaxing all mental tension and thereby abandoning all mental participation. This then creates the basis for skillfully deconditioning negative habitual thinking patterns and the desire to participate in addictions.
General Instructions:
Relax through your body part by part until heaviness arises, use this deep relaxation as meditation object to enter stillness.
Benefits:
Develops the skill of entering stillness through abandoning.
Lowering of stress and anxiety within daily life.
Desensitization of the hyper-vigilance of the stress response.
In MIDL Mindfulness Meditation Training 39/52 you learn the simple skill of allowing the deep relaxation that arises through not doing. This is a beautiful practice of sitting still and allowing your body to relax part by part. You then mentally feel this deep physical relaxation allowing it to enter your mind. This process will challenge and gradually remove defensive armour's produced by your mind. Through repetition your mind will gradually allow the relaxation to access deeper levels of defenselessness until all defensive armour is removed and safety is experienced within the stillness of the mind itself.
General Instructions:
Relax through your body part by part until heaviness arises, use this deep relaxation as meditation object to enter stillness.
Benefits:
Develops the skill of entering stillness through abandoning.
Lowering of stress and anxiety within daily life.
Desensitization of the hyper-vigilance of the stress response.
In MIDL Mindfulness Meditation Training 40/52 you gradually lengthen to 30 minutes the simple skill of allowing the deep relaxation that arises through not doing. This is a beautiful practice of sitting still and allowing your body to relax part by part. You then mentally feel this deep physical relaxation allowing it to enter your mind. This process will challenge and gradually remove defensive armours produced by your mind. Through repetition your mind will gradually allow the relaxation to access deeper levels of defenselessness until all defensive armour is removed and safety is experienced within the stillness of the mind itself.
General Instructions:
Relax through your body part by part until heaviness arises, use this deep relaxation as meditation object to enter stillness.
Benefits:
Develops the skill of entering stillness through abandoning.
Lowering of stress and anxiety within daily life.
Desensitization of the hyper-vigilance of the stress response.
In MIDL Mindfulness Meditation Training 41/52 you gradually lengthen to 45 minutes the simple skill of allowing the deep relaxation that arises through not doing. This is a beautiful practice of sitting still and allowing your body to relax part by part. You then mentally feel this deep physical relaxation allowing it to enter your mind. This process will challenge and gradually remove defensive armours produced by your mind. Through repetition your mind will gradually allow the relaxation to access deeper levels of defenselessness until all defensive armour is removed and safety is experienced within the stillness of the mind itself.
General Instructions:
Relax through your body part by part until heaviness arises, use this deep relaxation as meditation object to enter stillness.
Benefits:
Develops the skill of entering stillness through abandoning.
Lowering of stress and anxiety within daily life.
Desensitization of the hyper-vigilance of the stress response.
In MIDL Mindfulness Meditation Training 42/52 you take your time entering stillness through gradually grounding awareness within your body. This slow process of 'grounding' anchors stillness and allows it to enter within every cell of your body, your mind will experience safety. This softening technique due to its long settling period, is useful in lowering the symptoms of anxiety and depression by relaxing the fight / flight response. For deconditioning the experience of anxiety and depression this is most beneficial when combined with MIDL Mindfulness Training 3/52: Retraining Autonomous Breathing.
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