Settling in to the body sitting, breathing, balancing the overall energy through the rhythm of breathing in and out
Closing with short instructions for maintaining continuity of mindfulness
Week One Homework:
1. Daily meditation: 15-20 minutes per day if new, normal amount if experienced.
2/3 appreciating & offering, 1/3 mindfulness (if you have practiced mindfulness)
2. Micro-practices: notice/recall feeling or offering kindness. Notice kindness between others.
After guidance in developing concentration and mindfulness, we practice in silence. Then there is guidance related to mindfulness of the feeling-tone (the Second Foundation of Mindfulness), particularly the pleasant or the unpleasant (and whether there is reactivity, grasping after the pleasant and pushing away in some way the unpleasant), related to the theme of the talk given after the meditation.
Instructions and guided practice on meditating with strong emotions - light RAIN with somatic experiencing using orienting, titrating, and pendulating.
Short talk followed by a guided meditation on working with vedana in the mind. How to practice with thoughts and their machinations in the third foundation of mindfulness from the Satipatthana Sutta.
