Kindly Awareness, also known as Loving-Kindness Meditation or Metta
Duration – 33min
Intention – Practising kindness to ourselves, the whole of our experience, and others and all of humanity.
Attention – Connecting with our experience with kindness, noticing how it feels to be kind to ourselves and others
Attitude – Curiosity, Kindness, Non Judging
Open Awareness with a focus on the Awareness of Thoughts
Duration – 31min
Intention – Coming back to the body and the present moment, exploring looking AT thoughts rather than FROM thoughts. Practising relating to thoughts similar to how we relate to sounds – seeing their arising and passing.
Attention – Noticing recurring patterns in the mind and body in relationship to the thoughts, how they develop and play out.
Attitudes – Non-judgment, kindness, opening to a sense of acceptance, if that feels ok for you right now, having a beginners mind about the experiences unfolding.
Sitting Meditation: Open Awareness. Awareness of Emotions
Duration – 30min
Intention – To recognise when emotion is with us, kindly and gently cultivating a new relationship with our feelings with less avoidance and a broader perspective.
Attention – Practising becoming aware of where emotions are felt in the body
Attitude – Curiosity, allowing, non-judging and non-identifying – we are not our emotions. As best we can softening our resistance to any emotional discomfort.
Introduction to the sitting meditation – Awareness of body and breath
Duration – 14min
Intention – Practice waking up to automatic pilot. Allowing thoughts and feelings to come and go without getting caught up in them
Attention – The breath, the body, the senses
Attitude -Non-striving, non-judging, allowing the experience to be as it is, curiosity to our experience in the present moment
Awareness of our senses
Duration – 10min
Intention – Practising waking up to automatic pilot, befriending the body as we gather our scattered minds into the senses.
Attention – Practising bringing the attention back, gently turning towards our experience at this moment.
Attitude – Curiosity, openness (beginners mind) acceptance and kindness.
MBSR Mindful Movement
Duration – 25min
Intention – Rather than taking the mind off something, practising bringing the mind onto something – in this case, the sensations of breathing and the body
Attention – Stepping out of the automatic pilot. Allowing our attention to explore the breath, body sensations, thoughts and emotions. – Pausing and exploring our edges
Attitude – Curiosity, gentleness and kindness, cultivating patience and non-striving – allowing the practice to unfold in whatever way it may be.
3-Step Breathing Space
Duration – 5min
Intention – Changing gear. Coming back and turning towards our present moment experience (thoughts, emotions, sensations)
Attention – On the experiences being felt in the body, awareness of thoughts and emotions.
Practising gathering onto the breath or the feet on the floor as an anchor and then expanding into the whole of the body.
Attitude – Curiosity, Openness, Acceptance, Kindness, Non-judging.
Awareness of Breath
Duration – 19min
Intention – To practice waking up to automatic pilot and coming to our senses.
Attention – The breath, the body, the senses
Attitude – Non-striving, allowing the experience to be as it is, with curiosity towards our experience in the present moment
Body-Scan long
Duration – 35min
Intention – Practicing waking up to automatic pilot, befriending the body as we gather
our scattered minds into the senses. Practising calm attention rather than worried
attention.
Attention – Practicing coming back, gently turning towards, inhabiting and checking in
with each area of the body, staying awhile, and then noticing what it feels like to move
on.
Attitude – Curiosity, openness (beginners mind) acceptance and kindness.
Taking a Break – Taking a Breath
Duration – 13min
Intention – Changing gear. Coming back and turning towards our present moment experience (thoughts, emotions, sensations)
Attention – On the experiences being felt in the body, awareness of thoughts and emotions.
Practising gathering onto the breath or the feet on the floor as an anchor, and then expanding into the whole of the body.
Attitude – Curiosity, Openness, Acceptance, Kindness, Non-judging.
Bodyscan short
Duration – 15min
Intention – Practicing waking up to automatic pilot, befriending the body as we gather
our scattered minds into the senses. Practising calm attention rather than worried
attention.
Attention – Practicing coming back, gently turning towards, inhabiting and checking in
with each area of the body, staying awhile, and then noticing what it feels like to move
on.
Attitude – Curiosity, openness (beginners mind) acceptance and kindness.