Toolkit

Mindfulness Meditation is the practice of an intentional awareness that wakes us up from being on automatic pilot and habitual thinking. Mindfulness is also an open and allowing awareness that includes all of experience. One important element of mindfulness is the intentional awareness of what is happening in the present moment in our mind and body.

In this toolkit, mindfulness practice will be presented by offering guided meditations using our natural and organic sensory experience rooted in the mind and body. The art of mindfulness practice is to employ these varied techniques with curiosity, kindness and even a sense of humor. With mindfulness spirituality we take up a meditation practice not to become a meditator with a religious identity or philosophical view but to experience freedom in the body, heart, and mind. If meditation becomes a grim duty there certainly is no kindness in that. The wisdom of practice is remembering that you can always stop, come back to the present moment, and start again.

Click on the PDF link below for a document that provides an overview on the Dharma of Mindfulness:

Mindfulness Toolkit Readings

Click on the PDF link below for a document that provides suggestions on using the Guided Mindfulness Meditation MP3 files:

BMC Toolkit Guided Mindfulness 2016

Click on the Gudied Mindfulness Meditations below to get started on learning how to practice mindfulness meditation!

To download to your computer, just right click and click on "save link as" and save to a folder on your computer.

1 Being Here by Tara

2 Body Scan by Dr. Baime

3 Breath Meditation by Sharon

4 Intro to Walking Meditation by Sharon

5 Walking Meditation Instructions by Sharon

6 Meditation on Emotions by Sharon

Click on the PDF link below for a document that provides suggestions on using the Guided Loving-Kindness Meditation MP3 files:

BMC Toolkit Guided Loving-Kindness 2016

Click on the Gudied Loving-Kindness Meditations below to get started on learning this important practice!

To download to your computer, just right click and click on "save link as" and save to a folder on your computer.

1. Loving-Kindness Intro by Sharon

2. Guided Metta by Sharon

3. Intro and Guided Metta by Tara

4. Guided Equanimity by Tara

For those of you who have taken the 4 Week Intro to Mindfulness Course, included below is a link to the manual.

4 Week Intro to Mindfulness Course Manual

Of note, for people who have not taken the course, the material in the manual is based on experiential guided meditations with additional commentary provided during the course. Therefore, the manual is not meant to be read like a book but is used to deepen the experiential understanding of the material presented over a 4 week period.

Click on the PDF links below for the Joy of Mindfulness course reading material.

Week One, Joy of Mindfulness

Week Two, Joy of Mindfulness

Week Two Additional MP3 Audio, Self Compassion by Rick Hanson

Week Two Additional Reading Daily Practice of Being On Your Own Side by Rick Hanson

Week Three, Joy of Mindfulness

Week Three, Human Needs List

Week Three, Review of Guided Meditations (Body Scan, Metta, Breathing, Standing, and Walking)

Week Four, Joy of Mindfulness

Joy of Mindfulness Gudied Mindfulness Meditations can be accessed below.

To download to your computer, just right click and click on "save link as" and save to a folder on your computer.

1. Befriending Practice - Hanson

2. Breath Meditation - Salzberg

3. Guided Meditation Body Sweep - Brasington

4. Guided Metta - Salzberg

Recommended books for the course:

Right Concentration: A Practical Guide to the Jhanas by Leigh Brasington

Focused and Fearless: A Meditator's Guide to States of Deep Joy, Calm, and Clarity by Shaila Catherine

Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom  by Rick Hanson et al.

Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence  by Rick Hanson