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4 Week
Intro to Mindfulness Course
Session Four Resources
Session
Four
Audio Files
Session Four:
Opening Meditation
Session Four: Mindfulness of
Sounds and Thought
Session Four:
Full Session
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
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."
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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.
Buddha 🔹
Mind/Thoughts
"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."
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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
Aynur Ackay 🔹
Overthinking
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."