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

PART 2 KEY TAKE-OUTS

To start the meditation, take a few breaths to calm the mind, focus attention on the sit bones/feet on the floor, remind yourself of the benefits of meditation, use your 5 senses to bring attention inwards.

When complete, start focussing on the object of your attention e.g. breath at the abdomen / tip of your nose.

STABILITY OF ATTENTION:

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

  • 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 to use a "hook" to keep your mind interested e.g. notice your pause.

  • 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, just do it!

VideoGeorgina HalabiMindfulnessComment