Mindfulness for Beginners Part 2: Dullness and Excitation

In this video, we build stability to our mindfulness meditation practice.

Access Mindfulness for Beginners Part 3: Judgment & interpretation here

NOTES TO HELP YOUR PRACTICE

Here are some summary notes from the video, if you want to use them as a handy reference.

THE MEDITATION PROCESS:

  1. Take a few breaths to calm the mind

  2. Focus attention on the sit bones/feet on the floor

  3. Remind yourself of the benefits of meditation

  4. Use your 5 senses to bring attention inwards.

  5. Once you have stable attention, start focussing on the object of your attention e.g. breath at the abdomen/tip of your nose. The key practice here is maintaining stable attention.

STABILITY OF ATTENTION:

  • The antidote to dullness is clarity - use the in-breath to bring heightened focus on the object of attention - in this case, the breath.

  • The antidote to excitation is relaxation - use the out-breath to calm-down the monkey-mind. Watch out - as the mind tends to wander most on the out-breath - so it's good to sometimes, use a "hook" to keep your mind interested e.g. notice your pause.

  • If easier, say the word "clarity" on the in-breath and "relaxation" on the out-breath, and see if you can get to a cycle of 10 breaths without losing attention. If your mind wanders, re-set to 1. Once you reach 10, let go of the counting and continue focusing on the breath and engaging your awareness to watch your attention.

  • When your awareness catches your attention wandering - reward it! "label" what your mind attends to, then centre it back on the object of awareness.

CREATING A STABLE COMMITMENT TO PRACTICE:
The process to ensure ongoing practice:

  • Find a time in the day that works for you.

  • Remind yourself of the benefits of meditation

  • Use your resolve and "just do it!"

HOMEWORK:

Continue with your daily meditation practice - 20 minutes a day if possible. Journal what you notice about:

  • the quality of your concentration (dullness/excitation)

  • What your mind attends to

  • How meditation impacts the rest of your day.

Good luck and let me know how you go.

VideoGeorgina HalabiMindfulnessComment