Practicing Mindfulness: An Introduction to Meditation

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What is meditation? For thousands of years, human beings have practiced refined techniques of mental focusing, designed to change the habitual conditioning of the mind. Central to many spiritual and philosophical traditions and known in English as "meditation," these practices are considered a major means for enhanced awareness and self-mastery.

20101 season

HDCC

Season 1

24 episodes

1. Mindlessness—The Default SettingDo you control your mind, or does your mind control you? Investigate how the mind operates and the condition of "mindlessness"—the pervasive swirl of thoughts and judgments that separate you from the world around you. Consider the possibility of cultivating the mind in ways conducive to deep well-being for yourself and others.CCJan 1, 2010
2. Mindfulness—The Power of AwarenessExplore the notion of "mindfulness"—nonjudgmental attention to experience—as it occurs in everyday life and as a deliberate practice. Note the many benefits of mindfulness practice, from the freedom to choose how you respond to life, to releasing detrimental emotions and patterns of thinking, to its effects on your physical health.CCJan 8, 2010
3. Expectations—Relinquishing PreconceptionsThis lecture introduces the practice of meditation as a tool for developing mindfulness. Here, distinguish the true nature of mindfulness meditation from common preconceptions about it, revealing its capacity to instill a deeper connection to reality, as well as cultivating a wisdom based in empathy and compassion.CCJan 15, 2010
4. Preparation—Taking Moral InventoryIn approaching meditation, consider the interconnections of ethical behavior with the development of mindfulness and the shaping of personal character. Drawing from the Buddha's teachings, explore five precepts of behavior that are conducive to the greatest benefits of meditation practice, based in the fundamental principle of not harming others or yourself.CCJan 22, 2010
5. Position—Where to Be for MeditationNow learn about the most beneficial physical conditions for your meditation. First, consider the time of day and the physical setting that will best serve your practice. Then, study the most effective sitting postures on the floor, cushions, or chair and the optimum alignment of the body for mindfulness meditation.CCJan 29, 2010
6. Breathing—Finding a Focus for AttentionMindfulness meditation is based in the use of an anchor or focus of attention, allowing the mind to calm itself. Using your breathing as the focus, learn in detail about the fundamental elements of sitting meditation, focusing attention on the breath and returning to it when the mind strays, without judgment.CCFeb 5, 2010
7. Problems—Stepping-Stones to MindfulnessHere, explore difficulties often encountered in meditation and ways of working with them that are also useful in the larger context of living. Consider physical discomfort and the specific use of mindfulness itself in working through it. Look also at ways to strengthen concentration and to counter frustration and discouragement.CCFeb 12, 2010
8. Body—Attending to Our Physical NaturesBuilding on your work with mindfulness practice, learn another 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. With Professor Muesse's guidance, experience a 20-minute body scan meditation, a fundamental practice of self-compassion.CCFeb 19, 2010
9. Mind—Working with ThoughtsThe mindfulness tradition has much to say on the nature of thoughts and their power to shape personality and character. Here, learn specific ways to identify detrimental thoughts and a variety of methods to work with them, demonstrating that you can influence the conditioned mind through conscious and deliberate response to your own thoughts.CCFeb 26, 2010
10. Walking—Mindfulness While MovingWalking meditation, another core element of the mindfulness tradition, allows you to practice mindfulness wherever and whenever you go. Learn walking meditation in detail, including beneficial conditions for practice, the method of mindful walking, where to focus your attention, and advanced variations on the practice.CCMar 5, 2010
11. Consuming—Watching What You EatWhen approached with mindfulness, eating offers heightened awareness and undiscovered depth of experience. This lecture takes you on a rich exploration of mindful eating, beginning with an eating "meditation," using all five senses. Then contemplate mindful eating in daily life and detailed suggestions for sharing a fully mindful meal with others.CCMar 12, 2010
12. Driving—Staying Awake at the WheelAs a familiar and potentially hazardous activity, driving provides a perfect "laboratory" for practicing mindfulness. Assess your own approach to driving and bring the principles of meditation to bear on the road; in particular, giving focused attention to the present moment, to your sensory experience and emotions.CCMar 19, 2010
13. Insight—Clearing the MindPracticing mindfulness over time prepares the mind for "insight," which in this tradition means seeing clearly into the fundamental nature of reality. Begin an inquiry into what Buddhism calls the three "marks" of existence with the notion of impermanence—the eternal arising and passing away of all phenomena.CCMar 26, 2010
14. Wisdom—Seeing the World as It IsNow investigate dukkha, the insatiable quality of human experience—seen in our endless pursuit of the symbols of well-being and achievement and avoidance of unwanted experience. Finally, contemplate not-self—penetrating the illusion of the "I"; as an entity separate from the rest of reality, which must be bolstered, protected, and satisfied.CCApr 2, 2010
15. Compassion—Expressing Fundamental KindnessWith relation to mindfulness practice, explore compassion—the desire to alleviate suffering—as an essential component of our nature as human beings. See how compassion allows us to look at suffering without aversion or attachment, and learn specific practices for developing empathy and deeply recognizing the inner experience of others.CCApr 9, 2010
16. Imperfection—Embracing Our FlawsFinding compassion for ourselves is greatly challenging for many of us. Consider the complex of beliefs, attitudes, and conditioning that underlie this; in particular, the thorny phenomenon of perfectionism. Learn how to embrace and accept both imperfection and perfectionism itself as an opening to freedom and deeper humanity.CCApr 16, 2010
17. Wishing—May All Beings Be Well and HappyThe mindfulness tradition offers an additional practice that is highly effective in revealing and cultivating compassion. With Professor Muesse's guidance, experience metta meditation, a focused contemplation wishing well-being and peace for others. See how this practice works to relinquish alienation and hostility and to deepen solidarity with all humanity.CCApr 23, 2010
18. Generosity—The Joy of GivingHere, study the mindfulness tradition's insights concerning attachment to "things," our culture's dominant emphasis on possessions, and the psychological roots of greed. Learn about the Buddhist tradition of dana (sharing with others) and specific practices that reveal the life-giving effects of generosity on the giver and receiver.CCApr 30, 2010
19. Speech—Training the TongueMindfulness practice brings focus to the critical link between speech and behavior. Consider the ways in which both inner experience and outward action are influenced by our use of language. Reflecting on four Buddhist principles of skillful communication, explore mindful attention to speaking and the use of language in genuinely beneficial ways.CCMay 7, 2010
20. Anger—Cooling the Fires of IrritationThis lecture discusses the challenges of dealing with anger and ways to disarm it using the skills you've studied. Reflect on our cultural predisposition to either suppress anger or to express it thoughtlessly, and a third way offered by mindfulness, of nonjudgmental observation, acceptance, and the mental spaciousness to choose your response.CCMay 14, 2010
21. Pain—Embracing Physical DiscomfortThe skills of mindfulness offer powerful means to work with physical discomfort of all kinds. Consider the crucial distinction between pain and suffering as it directly affects our perceptions. Then experience two meditations for alleviating physical suffering—first, focusing on observing the exact sensation itself, then, on your response to the sensation.CCMay 21, 2010
22. Grief—Learning to Accept LossIn reflecting on the universality of loss, take a deeper look at the notion of impermanence and how refusal to embrace life's transience affects our experience of living. Learn how mindfulness approaches grief through centering focus in the present moment and fully experiencing what grief brings to us without fear or aversion.CCMay 28, 2010
23. Finitude—Living in the Face of DeathThe mindfulness tradition considers reflecting on death to be both liberating and essential to living a full and satisfying life. Contemplate the ways in which our culture conditions us to avoid and deny death, and learn four meditations that deepen both the awareness of life's transience and our ability to live freely.CCJun 4, 2010
24. Life—Putting It All in PerspectiveFinally, consider various possibilities for continuing your practice through the methods you've learned, further study, and retreats. Professor Muesse concludes with reflections on his own path and on the very real capacity of mindfulness practice to profoundly alter our perceptions of self, the world, and our place in it.CCJun 11, 2010

Practicing Mindfulness: An Introduction to Meditation

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