Guided meditations with Chris Dumler

Weekly mindfulness training at the Nelson Buddhist Centre

Table of Contents

Exploring external sensory experience


Exploring the things we see, hear, and feel. In this one we methodically explore the different sensory modalities, working with them one-by-one, and becoming familiar with concentration, clarity, and equanimity.
From Issue #1

Exploring the Inner System

What is thought, anyway? In this part of the learning experience we do an introductory exploration of the inner system, breaking down thoughts into components that we can mindfully work with: mental talk, mental image, and emotional body-type sensations.
From Issue #1

See Hear Feel technique

See Hear Feel technique (also known as Note Everything): In this technique we explore allowing the attention to freely float between sensory experiences, noting and labeling each one, without restriction or traditional focus object.
From Issue #2

Feel Flow technique

Feel Flow technique: In this technique we bring our attention to the continuous movement and change that occurs in the internal and external body space. By practicing detecting movement, we might become more familiar with how pleasant, unpleasant, and neutral sensory experiences come and go.

Self-Inquiry technique

“No problem to solve”: In this technique, created by Loch Kelly, we explore releasing the common subject-object relationship of attention and instead attempt to tap into a deeper wisdom function by posing a question to awareness itself.
From Issue #4

Don't Know technique

Special Exercise: In this technique we attempt to bring some balance to the sensations around not knowing such as doubt, confusion, indecision, and uncertainty. We do this by detecting or evoking those sensations, noting and labeling them with “don’t know”, and applying the special exercise called “Note General Level of X” where X = Don’t Know.

Feel Rest technique

The Feel Rest technique: In this technique we practice identifying rest in the body. We sensitize to the idea of relatively active vs. relatively inactive in order to understand the spectrum of relaxation. We also work with the exhale to cultivate rest.
From Issue #6

Past Issue Archive

If you would like to review the previous issues of the newsletter or the mindfulness mini reminders, you can find them in this archive

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