Introduction to Mindfulness Meditation Online Course Materials by Gil Fronsdal and Ines Freedman www.audiodharma.org/onlinecourses.html Copyright Information We strive to follow the long tradition of giving Dharma teachings freely to all. You may make and/or distribute copies of any material available, provided that: 1. For audio files, the name of the speaker is clearly identified; 2. For written works with an attributed author, the attribution is reproduced on the copy; and 3. This notice is included with all copies, thus extending the same rights of free access and distribution to all recipients. © Insight Meditation Center, 2009 2 Table of Contents Copyright Information..........................................................................................................................2 Introduction .........................................................................................................................................5 Week 1: Mindfulness of Breathing........................................................................................................5 Assignment: Week 1.....................................................................................................................................................................................6 Postures for Meditation:.............................................................................................................................................................................7 Introduction......................................................................................................................................................................................................7 Sitting Positions ..............................................................................................................................................................................................7 Chair.....................................................................................................................................................................................................................9 Lying down........................................................................................................................................................................................................9 Hand Positions.............................................................................................................................................................................................. 10 General Guidance ........................................................................................................................................................................................ 10 Legs Falling Asleep? ................................................................................................................................................................................... 10 Sitting Equipment ....................................................................................................................................................................................... 10 Insight Meditation and Mindfulness ..................................................................................................................................................11 Mindfulness of Breathing........................................................................................................................................................................12 Practice Instructions: Week 1...............................................................................................................................................................13 Practice Support: Week 1 .......................................................................................................................................................................14 Daily Reflections: Week 1......................................................................................................................................................................15 Optional Reading: How Mindfulness Works When It Doesn’t Work ...................................................................................18 Week 2: Mindfulness of Body ............................................................................................................ 19 Assignment: Week 2.................................................................................................................................................................................19 Mindfulness of the Body..........................................................................................................................................................................19 Meditation Instruction: Mindfulness of Body ................................................................................................................................20 Practice Support: Week 2 ......................................................................................................................................................................21 Daily Reflections: Week 2......................................................................................................................................................................22 Week 3: Mindfulness of Emotions ..................................................................................................... 25 Assignment: Week 3.................................................................................................................................................................................25 About Mindfulness of Emotions...........................................................................................................................................................25 Meditation Instruction: Mindfulness of Emotions......................................................................................................................26 Practice Support: Week 3 ......................................................................................................................................................................27 Daily Reflections: Week 3......................................................................................................................................................................29 Week 4: Mindfulness of Thoughts...................................................................................................... 32 Assignment: Week 4.................................................................................................................................................................................32 About Mindfulness of Thinking............................................................................................................................................................32 Meditation Instruction: Mindfulness of Thinking .......................................................................................................................33 Practice Support: Week 4 ......................................................................................................................................................................34 Daily Reflections: Week 4......................................................................................................................................................................35 Week 5: Mindfulness of Mind............................................................................................................ 38 Assignment: Week 5.................................................................................................................................................................................38 About Mindfulness of Mind....................................................................................................................................................................38 Meditation Instruction: Mindfulness of Mind...............................................................................................................................39 Practice Support: Week 5 ......................................................................................................................................................................40 Daily Reflections: Week 5......................................................................................................................................................................42 Week 6: Mindfulness of Daily Life...................................................................................................... 44 Assignment: Week 6.................................................................................................................................................................................44 Building on the Foundation ...................................................................................................................................................................44 Developing Mindfulness in Daily Life................................................................................................................................................46 3 Practice Support: Week 6 ......................................................................................................................................................................48 Daily Reflections: Week 6......................................................................................................................................................................49