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4 Week
Intro to Mindfulness Course
Session Four Resources


Audio Files

Session 4 Full ClassDar Shawver
00:00 / 44:27

Session Four:
Opening Meditation

Session 4 Opening meditationDar Shawver
00:00 / 05:06

Session Four: Mindfulness of
Sounds and Thought

Session 4 Sounds/ThoughtsDar Shawver
00:00 / 17:44

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."

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 🔹



"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

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."

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