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Systematic MIDL Mindfulness Meditation Training

Guided by Stephen Procter
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Guided Mindfulness Meditation Recordings

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WELCOME to my Systematic MIDL Mindfulness Meditation Training Classroom.
Practice these Mindfulness exercises daily to experience the benefits of Mindfulness Meditation. Devote at least 1 week to each exercise, do not skip a step and you will strengthen your Mindfulness and Concentration in Daily Life,
enjoy, Stephen Procter


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MIDL Mindfulness Meditation Foundation Exercises


Click Here MIDL Mindfulness Training Week 1: Grounding Your Attention:
Increases Mindfulness and Fixed Concentration, sensitivity to touch, settles the mind and habitual thinking.
Click Here MIDL Mindfulness Training Week 2: Experiencing Your Whole Body:
Increases Mindfulness and Momentary Concentration increases the accuracy of attention and sensitivity to sensations.
Click Here MIDL Mindfulness Training Week 3: Autonomous Breathing:
Training to strengthen the diaphragm movement and swap from stress breathing to autonomous diaphragm breathing for removing anxiety and as a MIDL Mindfulness of Breathing foundation.
Click Here MIDL Mindfulness Training Week 4: Training 'Softening Into' Breathing:
Training of the 'Softening Into' skill used for Mindful Non-participation with unpleasantness for Systematic Mindfulness in Daily Life Practice.
Click Here MIDL Mindfulness Training Week 5: Skill of Softening Into:
Increases Mindfulness and fixed Concentration, teaches skill of 'Softening Into', deconditions the desire to 'resist' change and fight reality.
Click Here Mindfulness Exercise Review: Touch, Scan, Soften:
Increases Mindfulness and Concentration, settling the mind refining the skill of grounding and softening which is the foundation practice for Mindfulness in Daily Life


MIDL Mindfulness of Breathing Development Exercises


Click Here MIDL Mindfulness Training Week 6: Experiencing the Natural Breath:
Develops the ability to observe the complete natural breath without control or interferance
Click Here MIDL Mindfulness Training Week 7: Experiencing the Whole Breath:
Developing Mindfulness and concentration to deepen mental clarity by being Mindful of the complete breath as it comes in and out.
Click Here MIDL Mindfulness Training Week 8: Developing the Whole Breath:
Increases and deepens Mindfulness and Concentration, and breaks down the perception of the border of the body and seperateness
Click Here MIDL Mindfulness Training Week 9: Deepening the Whole Breath:
Increases the factors of Investigation, Mindfulness and Concentration, the main mental factors for Mindfulness in Daily Life practice
Click Here MIDL Mindfulness Training Week 10: Expanding the Whole Breath:
Becoming sesitive the the body as it breaths creates the foundation for Softening Into all experience.
Click Here MIDL Mindfulness Training Week 11: Calming the Whole Breath:
Trains the skill of using the natural breath to Soften and draw awareness back into the Hearts centre.
Click Here MIDL Mindfulness Training Week 12: Arising & Passing of Breath
Trains abiltity to observe impermanace within breathing and stillness that surrounds it.


MIDL Mindfulness Meditation Support Exercises


Click Here MIDL Mindfulness Training Week 13: Experiencing the 4 Elements:
Increases the factors of Investigation, Mindfulness and Concentration, breaks down conceptual borders of body and identification with experiences within it for Mindfulness in Daily Life practice
Click Here MIDL Mindfulness Training Week 14: Perceptional Borders:
Increases the factors of Investigation, Mindfulness and Concentration, breaks down the borders of perception of the body and identification with experiences within it for Mindfulness in Daily Life practice


MIDL Mindfulness Meditation Attention Training Exercises


Click Here MIDL Mindfulness Training Week 15: Observing Attention 1:
Increases the factors of Investigation, Mindfulness and Concentration, increases understanding of the nature of awareness and how attention moves for Mindfulness in Daily Life practice
Click Here MIDL Mindfulness Training Week 16: Observing Attention 2:
Increases the factors of Investigation, Mindfulness and Concentration, increases understanding of the nature of awareness and how thinking begins and ends for Mindfulness in Daily Life practice
Click Here MIDL Mindfulness Training Week 17: Training Attention 1:
Increases the factor of Concentration, increases understanding of the nature of awareness and how awareness focusses for Mindfulness in Daily Life practice
Click Here MIDL Mindfulness Training Week 18: Training Attention 2:
Develop understanding on how to keep the momentum of concentration when distracted. Also develop greater understanding of the true nature of thinking and changes your relationship to it from one of enchantment to wisdom.


MIDL Mindfulness Meditation Wisdom Exercises


Click Here MIDL Mindfulness Training Week 19: Flickering of Attention:
Builds sensitivity to the movement of attention allowing the meditator to detect a drop in focus and concentration faster. Develops greater understanding of the true nature of thinking and changes our relationship to it.
Click Here MIDL Mindfulness Training Week 20: Observing Thinking:
Builds sensitivity to the movement of attention allowing the meditator to detect a drop in focus and concentration faster. Develops greater understanding of the true nature of thinking and changes our relationship to it.
Click Here MIDL Mindfulness Training Week 21: Observing Thinking Patterns: Trains the skill of braking up emotional charge that arises from thinking when it arises within the body and seperating and softening into the feeling tone to decondition this response.
Click Here MIDL Mindfulness Training Week 22: Observing Present, Past and Future: Changes our relationship to the present, past and future by allowing us to see how the present experience changes depending on where our attention is sitting.
Click Here MIDL Mindfulness Training Week 23: Deconditioning Emotional Charge: Trains the skill of braking up emotional charge when it arises within the body and seperating and softening into the feeling tone to decondition this response.


MIDL Mindfulness Meditation for The Five Hindrances


Click Here MIDL Mindfulness Training Week 24: Calming Mental Activity: Teaches the skill of learning to disengage all mental activity through developing sensitivity to the desire to do and softening into this desire.
Click Here MIDL Mindfulness Training Week 25: Expanding Awareness: Weakens the perception of the borders of the body and settles the restless mind and allows the levels of energy to return into balance.
Click Here MIDL Mindfulness Training Week 26: Using Touch Points: Increases energy levels to overcome the fourth hindrance to meditation, mental sluggishness and increases accuracy of attention.


MIDL Mindfulness Meditation for Awareness of Movement


Click Here MIDL Mindfulness Training Week 27: Standing Meditation: Develops Mindfulness of body and awareness of transitions between postures for Mindfulness in Daily Life practice.
Click Here MIDL Mindfulness Training Week 28: Changing Meditation Postures: Develops Mindfulness of body and awareness of transitions between postures for Mindfulness in Daily Life practice.


MIDL Meditation for Reconditioning Emotional Charge


Click Here MIDL Mindfulness Training Week 29: Loving Kindness - Loved One: Teaches the skill of developing and applying wholesome states of mind to recondition negative emotional charge atttached to memories and thoughts for Mindfulness in Daily Life practice.
Click Here MIDL Mindfulness Training Week 30: Loving Kindness - Difficult Person: Teaches the skill of developing and applying wholesome states of mind to recondition negative emotional charge atttached to memories and thoughts for Mindfulness in Daily Life practice.
Click Here MIDL Mindfulness Training Week 31: Loving Kindness - Pervasive: Teaches the skill of developing and applying wholesome states of mind to recondition negative emotional charge atttached to memories and thoughts for Mindfulness in Daily Life practice.
Click Here MIDL Mindfulness Training Week 32: Forgiveness: Healing the Heart: Training the skill of healing internal pain that arises from inability to forgive oneself or others.
Click Here MIDL Mindfulness Training Week 33: Daily Gratitude Practice: Training technique of developing gratitude for the simple things in life to take attention away from what is wrong in life to what is right.


MIDL Mindfulness Meditation Softening Exercises


Click Here MIDL Mindfulness Training Week 34: Softening Door 1: Training technique teaches the MIDL skill of Lifting and Dropping the Body to enter into deep relaxation and stillness.
Click Here MIDL Mindfulness Training Week 35: Softening Door 2: Teaches the skill of slow, deep, diaphragm breathing for Softening Into unpleasant experiences.
Click Here MIDL Mindfulness Training Week 36: Softening Door 3: Training using slow, gentle sighs to connect and Soften the mind into the stillness of the body.
Click Here MIDL Mindfulness Training Week 37: Softening Door 4: Directly softens the mind through relaxing and softening the eyes and eyelids to switch off mental engagement.
Click Here MIDL Mindfulness Training Week 38: Softening Door 5: Teaches the skill of softening the frontal lobes of the brain to drop out habitual thinking and decondition negative emotional charge attached to memories and thoughts.


MIDL Mindfulness Allowing Stillness Exercises


Click Here MIDL Mindfulness Training Week 39: Allowing Stillness 15min: Training technique for the accessing of stillness through relaxing tension in the body then allowing the mind to naturally enter deep stillness through just being.
Click Here MIDL Mindfulness Training Week 40: Allowing Stillness 30min: Training technique for the accessing of stillness through relaxing tension in the body then allowing the mind to naturally enter deep stillness through just being.
Click Here MIDL Mindfulness Training Week 41: Allowing Stillness 45min: Training technique for the accessing of stillness through relaxing tension in the body then allowing the mind to naturally enter deep stillness through just being.
Click Here MIDL Mindfulness Training Week 42: Grounded in Stillness 60min: Training technique the skill of developing deep relaxation within our body and using the experience of relaxation as a grounding meditation object to develop Stillness.
Click Here MIDL Mindfulness Training Week 43: Remembering Awareness: Training the ability to move the centre of attention from an experience to becoming aware of the awareness itself.


MIDL Mindfulness of the Six Sense Doors


Click Here MIDL Mindfulness Training Week 44: Sight: The Six Sense Doors 1 Training technique develops the skill of observing the experience of the eye sense door for Mindfulness in Daily Life.
Click Here MIDL Mindfulness Training Week 45: Sound: The Six Sense Doors 2: Training technique develops the skill of observing the experience of the ear sense door for Mindfulness in Daily Life.
Click Here MIDL Mindfulness Training Week 46: Smell: The Six Sense Doors 3 Training technique develops the skill of observing the experience of the nose sense door for Mindfulness in Daily Life.
Click Here MIDL Mindfulness Training Week 47: Taste: The Six Sense Doors 4: Training technique develops the skill of observing the experience of the tongue sense door for Mindfulness in Daily Life.
Click Here MIDL Mindfulness Training Week 48: Touch: The Six Sense Doors 5 Training technique develops the skill of observing the experience of the touch sense door for Mindfulness in Daily Life.
Click Here MIDL Mindfulness Training Week 49: Mind: The Six Sense Doors 6: Training technique develops the skill of observing the experience of the mind sense door for Mindfulness in Daily Life.
Click Here MIDL Mindfulness Training Week 50: Calming Mental Activity 60min: Teaches the skill of learning to disengage all mental activity through developing sensitivity to the desire to do and softening into this desire.


MIDL Self Guided Meditations


Click Here MIDL Mindfulness Training Week 51 / 52: Self Guided Meditation 30 / 60min This is the 51st & 52nd Mindfulness training technique, they provide a 30 minute and 60 minute Self Guided Meditation to allow you to do your own practice independant of instruction and disturbance. Guidance is provided only a the beginning and end to allow your practice to deepen.