Intro to Mindfulness Course
Session Four Resources
Session Four: Mindfulness of
Sounds and Thought
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
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.
"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
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
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."