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8 Week
Introduction to Mindfulness Course

Week Five Resources


Week 5: Opening Meditation

Week 5 Opening meditationDar Shawver
00:00 / 05:06

Week 5: Mindfulness of Sounds and Thoughts

Week 5 Sounds/ThoughtsDar Shawver
00:00 / 17:44

Week 5
Audio Files
for Your

Week 5: Quiet Continuous Breathing

Quiet Continuous BreathingDar Shawver
00:00 / 19:43

Week 5: Placing Thoughts on Leaves

Placing Thoughts On LeavesDar Shawver
00:00 / 17:16

Week 5: Intentionality

IntentionalityDar Shawver
00:00 / 15:21

Journal Prompts

What kinds of thoughts recur frequently?

When the inner critic arises, how might I reframe the messages it offers?

When the inner critic arises how might I acknowledge that
the inner critic is actually trying to protect me, and yet move forward
rather than letting it trigger self-doubt and and fear?

How and when might I choose to incline the mind away from
recurring negative thoughts or harmful thoughts?


Thich Nhat Hanh🔹

Instructions on Breath


Breathing in, I know I am breathing in

Breathing out, I know I am breathing out

Breathing in, I notice my in-breath has become deeper

Breathing out, I notice that my out-breath has become slower

Breathing in, I calm myself

Breathing out, I feel at ease

Breathing, I smile

Breathing out, I release

Breathing,in, I dwell in the present moment

Breathing out, I feel it is a wonderful moment

Buddha 🔹



"Who is your enemy? Mind is your enemy. No one can harm you more than a mind untrained. Who is your friend? Mind is your friend. No one can assist you and care for you better than your well-trained mind. Not even the most loving mother or father."

Pema Chodron 🔹 Stay


Stay...Stay...Just stay!

So, whenever we wander off, we gently encourage ourselves to "stay" and settle down.

Are we experiencing restlessness? Stay!

Discursive mind? Stay!

What's for lunch? Stay!

What am I doing here? Stay!

I can't stand another minute! Stay!

That is how we cultivate steadfastness

Ajahn Amaro🔹

Mind Events


When the mind conjures up its own thoughts, memories or opinions, rather than just buying into them, getting caught up with them and launching into a fantasy, a memory or a belief, there can be clear wisdom "Oh, this is an opinion. This is a memory. This is a story my mind likes to tell. That's all."

You don't have to push it away, you don't have to grasp hold of it. You can know it as merely a pattern taking shape in the mind.

Aynur Ackay 🔹



Your mind is like water growing flowers inside your chest

Be careful not to drown your garden in an ocean of thoughts


Mark Twain 🔹 Worry


"I've had a lot of worries in my life, most of which never happened."

Book Recommendations

Don't Believe Everything You Think: Living with Wisdom and Compassion
by Thubten Chodron

You Are Not Your Thoughts: The Secret Magic of Mindfulness
by Frances Trussell

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