Practicing Mindfulness: An Introduction to Meditation

Investigating how the mind operates; the condition of mindlessness, which is the pervasive swirl of thoughts and judgments that separates one from the world around them; cultivating the mind in ways conducive to deep well-being.

The notion of mindfulness as it occurs in everyday life; mindfulness as a deliberate practice; the benefits of mindfulness practice; the freedom to choose how to respond to life; releasing detrimental emotions; effects on physical health.

Meditation as a tool for developing mindfulness; distinguishing the true nature of mindfulness meditation from preconceptions about it; its capacity to instill a deeper connection to reality; cultivating wisdom based on empathy and compassion.

The interconnections of ethical behavior with the development of mindfulness and the shaping of personal character; five precepts of behavior that are conducive to the benefits of meditation practice; the principle of not harming others or oneself.

The most beneficial physical conditions for meditation; considering the time of day and the physical setting; studying the most effective sitting postures on the floor, cushions or chair; the optimum alignment of the body for mindfulness meditation.

Mindfulness meditation is based on the use of an anchor or focus of attention; learning in detail about the fundamental elements of sitting meditation; focusing attention on the breath; returning to it when the mind strays, without judgment.

Exploring difficulties encountered in meditation; ways of working with them; physical discomfort; the specific use of mindfulness in working through it; ways to strengthen concentration; countering frustration and discouragement.

Learning a technique that augments and supports meditation; the "body scan" directs focused attention to different areas of the body; promoting deeper sensory awareness, relaxation and concentration; experiencing a 20-minute body scan meditation.

The mindfulness tradition has much to say on the nature and power of thoughts; learning specific ways to identify detrimental thoughts; a variety of methods to work with them; demonstrating that one can influence the conditioned mind.

Walking meditation allows one to practice mindfulness wherever and whenever they go; learning walking meditation in detail; beneficial conditions for its practice; the method of mindful walking; where to focus attention; advanced variations.

Eating offers heightened awareness and undiscovered depth of experience; exploring mindful eating; an eating "meditation" that uses all five senses; contemplating mindful eating in daily life; suggestions for sharing a mindful meal with others.

Driving provides a perfect "laboratory" for practicing mindfulness; assessing the approach to driving; bringing the principles of meditation to bear on the road; giving focused attention to the present moment, the sensory experience and emotions.

Practicing mindfulness over time prepares the mind for "insight"; beginning an inquiry into what Buddhism calls the three "marks" of existence; the notion of impermanence, which is the eternal arising and passing away of all phenomena.

Investigating dukkha; the endless pursuit of the symbols of well-being and achievement; the avoidance of unwanted experience; contemplating not-self; penetrating the illusion of the "I" as an entity separate from the rest of reality.

Exploring compassion as a component of human nature; how compassion allows one to look at suffering without aversion or attachment; learning specific practices for developing empathy; recognizing the inner experience of others.

The challenge of finding compassion for oneself; the beliefs, attitudes and conditioning underlying this; the phenomenon of perfectionism; how to embrace and accept both imperfection and perfectionism as an opening to freedom and deeper humanity.

Revealing and cultivating compassion; experiencing metta meditation, a focused contemplation that wishes well-being and peace for others; how it works to relinquish alienation and hostility; how it works to deepen solidarity with all humanity.

The mindfulness tradition's insights concerning attachment to "things"; human culture's emphasis on possessions; the psychological roots of greed; the Buddhist tradition of dana; specific practices that reveal the life-giving effects of generosity.

The link between speech and behavior; how inner experience and outward action are influenced by the use of language; four Buddhist principles of skillful communication; mindful attention to speaking; the use of language in beneficial ways.

The challenges of dealing with anger; ways to disarm it; the cultural predisposition to suppress anger or express it thoughtlessly; mindfulness offers a third way; nonjudgmental observation; acceptance; the mental spaciousness to choose a response.

Means to work with physical discomfort of all kinds; the distinction between pain and suffering; two meditations for alleviating physical suffering; focusing on observing the exact sensation; the response to that sensation.

The universality of loss; a deeper look at the notion of impermanence; how refusal to embrace life's transience affects the experience of living; how mindfulness approaches grief; centering focus in the present moment; experiencing what grief brings.

The mindfulness tradition considers reflecting on death to be both liberating and essential; how human culture conditions people to avoid and deny death; four meditations that deepen the awareness of life's transience and the ability to live freely.

Considering possibilities for continuing one's practice; Professor Muesse concludes with reflections on his own path; the capacity of mindfulness practice to alter one's perceptions of self, the world and their place in it.