This document outlines the topics and meditations covered in four sessions of a program on wise effort, concentration, and mindfulness. Session One focuses on balancing effort and ease. Session Two develops the ability to pay attention on purpose and works with concentration obstacles. Session Three enhances mindfulness skills like knowing what is true. Session Four covers self-forgiveness and awakening the heart. Each session includes introductory material and guided meditations.
This document outlines the topics and meditations covered in four sessions of a program on wise effort, concentration, and mindfulness. Session One focuses on balancing effort and ease. Session Two develops the ability to pay attention on purpose and works with concentration obstacles. Session Three enhances mindfulness skills like knowing what is true. Session Four covers self-forgiveness and awakening the heart. Each session includes introductory material and guided meditations.
This document outlines the topics and meditations covered in four sessions of a program on wise effort, concentration, and mindfulness. Session One focuses on balancing effort and ease. Session Two develops the ability to pay attention on purpose and works with concentration obstacles. Session Three enhances mindfulness skills like knowing what is true. Session Four covers self-forgiveness and awakening the heart. Each session includes introductory material and guided meditations.
1. Introduction to Session One 20. Introduction to Session Four
2. About this program 21. Learning self-forgiveness 3. Balancing effort and ease 22. The fruits of forgiveness 4. Combining awake qualities and calm qualities 23. Reviewing our journey 5. Contraction and connection 24. Forgiveness Meditation 6. Meditation: Relaxing into Connection 25. Awakening the heart 7. Meditation: Allowing Life to Hold Us 26. Meditation: Finding Your Way
Session Two: Wise Concentration
8. Introduction to Session Two 9. Developing the ability to pay attention on purpose 10. The obstacle to concentration 11. Resting in our felt experience 12. Meditation: Knowing the Body in the Body 13. Meditation: What Is It Like?
Session Three: Wise Mindfulness
14. Introduction to Session Three 15. Knowing what is true 16. Skills of mindfulness 17. Exercise: Sound and Silence 18. Meditation: Listening to the Sound of the Bell 19. Meditation: A Question as a State of Being
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