[PDF] Practicing Mindfulness: An Introduction to Meditation

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Posted on 2018-01-23, by luongquocchinh.

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Author: The Great Courses | Category: Video (tutorials, how-to, etc.) | Language: English | ISBN: 94852a0d14534ec89febc5ecd4c6ba9a |

Description: The Great Courses - Practicing Mindfulness: An Introduction to Meditation What is meditation? For thousands of years, human beings have practiced refined techniques of mental focusing, designed to change the habitual conditioning of the mind. Central to many spiritual and philosophical traditions and known in English as "meditation," these practices are considered a major means for enhanced awareness and self-mastery. In recent decades, modern science has dramatically confirmed what advanced meditators have long claimedthat meditation, correctly practiced, offers deep and lasting benefits for mental functioning and emotional health, as well as for physical health and well-being. The many practical benefits of meditation include marked and lasting reduction of stress increased ability to focus and concentrate, as well as clarity of thinking freedom from detrimental patterns of thought and emotion increased learning capacity and memory and greatly enhanced well-being and peacefulness. If practiced consistently, the results are real and very far-reaching. In the largest sense, meditation allows you to live in harmony with the realities of the worldto embrace life's ever-changing impermanence, to live in equanimity with the inevitable ups and downs of being human, and to feel deeply connected to the whole of life. Now, in Practicing Mindfulness: An Introduction to Meditation, award-winning Professor Mark W. Muesse of Rhodes College takes you on a dynamic exploration of your own mind, giving you a clear and useable understanding of the essence of meditation and how to practice it. In 24 detailed lectures, using numerous guided exercises, Professor Muesse teaches you the principles and techniques of sitting meditation, the related practice of walking meditation, and the highly beneficial use of meditative awareness in many important activities, including eating and driving. As a major strength of the course, you learn in depth how to use the skills of meditation in working with thoughts and emotional states, in deepening sensory awareness of the body, and in becoming deeply attentive to the operation of your mind. Emphasizing clarity and practical understanding, this course will leave you with a solid basis for your own meditation practice and for bringing meditation's remarkable and empowering benefits to every area of your life. more.. Course Lecture Titles: MindlessnessThe Default Setting Do you control your mind, or does your mind control you? Investigate how the mind operates and the condition of "mindlessness"the pervasive swirl of thoughts and judgments that separate you from the world around you. Consider the possibility of cultivating the mind in ways conducive to deep well-being for yourself and others. MindfulnessThe Power of Awareness Explore the notion of "mindfulness"nonjudgmental attention to experienceas it occurs in everyday life and as a deliberate practice. Note the many benefits of mindfulness practice, from the freedom to choose how you respond to life, to releasing detrimental emotions and patterns of thinking, to its effects on your physical health. ExpectationsRelinquishing Preconceptions This lecture introduces the practice of meditation as a tool for developing mindfulness. Here, distinguish the true nature of mindfulness meditation from common preconceptions about it, revealing its capacity to instill a deeper connection to reality, as well as cultivating a wisdom based in empathy and compassion. PreparationTaking Moral Inventory In approaching meditation, consider the interconnections of ethical behavior with the development of mindfulness and the shaping of personal character. Drawing from the Buddha's teachings, explore five precepts of behavior that are conducive to the greatest benefits of meditation practice, based in the fundamental principle of not harming others or yourself. PositionWhere to Be for Meditation Now learn about the most beneficial physical conditions for your meditation. First, consider the time of day and the physical setting that will best serve your practice. Then, study the most effective sitting postures on the floor, cushions, or chair and the optimum alignment of the body for mindfulness meditation. BreathingFinding a Focus for Attention Mindfulness meditation is based in the use of an anchor or focus of attention, allowing the mind to calm itself. Using your breathing as the focus, learn in detail about the fundamental elements of sitting meditation, focusing attention on the breath and returning to it when the mind strays, without judgment. ProblemsStepping-Stones to Mindfulness Here, explore difficulties often encountered in meditation and ways of working with them that are also useful in the larger context of living. Consider physical discomfort and the specific use of mindfulness itself in working through it. Look also at ways to strengthen concentration and to counter frustration and discouragement. BodyAttending to Our Physical Natures Building on your work with mindfulness practice, learn another technique that augments and supports meditation. The "body scan" directs focused attention to different areas of the body, promoting deeper sensory awareness, relaxation, and concentration. With Professor Muesse's guidance, experience a 20-minute body scan meditation, a fundamental practice of self-compassion. MindWorking with Thoughts The mindfulness tradition has much to say on the nature of thoughts and their power to shape personality and character. Here, learn specific ways to identify detrimental thoughts and a variety of methods to work with them, demonstrating that you can influence the conditioned mind through conscious and deliberate response to your own thoughts. WalkingMindfulness While Moving Walking meditation, another core element of the mindfulness tradition, allows you to practice mindfulness wherever and whenever you go. Learn walking meditation in detail, including beneficial conditions for practice, the method of mindful walking, where to focus your attention, and advanced variations on the practice. ConsumingWatching What You Eat When approached with mindfulness, eating offers heightened awareness and undiscovered depth of experience. This lecture takes you on a rich exploration of mindful eating, beginning with an eating "meditation," using all five senses. Then contemplate mindful eating in daily life and detailed suggestions for sharing a fully mindful meal with others. DrivingStaying Awake at the Wheel As a familiar and potentially hazardous activity, driving provides a perfect "laboratory" for practicing mindfulness. Assess your own approach to driving and bring the principles of meditation to bear on the road in particular, giving focused attention to the present moment, to your sensory experience and emotions. InsightClearing the Mind Practicing mindfulness over time prepares the mind for "insight," which in this tradition means seeing clearly into the fundamental nature of reality. Begin an inquiry into what Buddhism calls the three "marks" of existence with the notion of impermanencethe eternal arising and passing away of all phenomena. WisdomSeeing the World as It Is Now investigate dukkha, the insatiable quality of human experienceseen in our endless pursuit of the symbols of well-being and achievement and avoidance of unwanted experience. Finally, contemplate not-selfpenetrating the illusion of the "I" as an entity separate from the rest of reality, which must be bolstered, protected, and satisfied. CompassionExpressing Fundamental Kindness With relation to mindfulness practice, explore compassionthe desire to alleviate sufferingas an essential component of our nature as human beings. See how compassion allows us to look at suffering without aversion or attachment, and learn specific practices for developing empathy and deeply rec

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