Introduction to Mindfulness_349810_bookemon_ebook.pdf Coaching and Practising Mindfulness | Page 254

o The fifth week mindfulness of mind, and the sixth week focuses
on the role of mindfulness in daily life and in deepening one's
spiritual life.
Insight meditation is nothing more mysterious than developing our
ability to pay attention to our immediate experience. We are often
pre-occupied with thoughts about the past or the future or with
fantasies. While sometimes such pre-occupations may be innocent
and harmless, more often they contribute to stress, fear and suffering.
Mindfulness practice is learning how to overcome pre-occupation so
that we can see clearly what is happening in our lived experience of
the present. In doing so, we find greater clarity, trust, and integrity.
Mindfulness relies on an important characteristic of awareness:
awareness by itself does not judge, resist, or cling to anything. By
focusing on simply being aware, we learn to disentangle ourselves
from our habitual reactions and begin to have a friendlier and more
compassionate relationship with our experience, with ourselves and
with others.
Mindfulness is the practice of being attentively present. It is called a
practice in the same way that we say that people practise the piano.
Being attentive is a skill that grows with practice. It develops best if
we set aside any self-conscious judgements or expectations of how
our meditation is developing. The practice is simply to relax and bring
forth an awareness of what is happening in the present. In order both
to develop the skill and experience the joys of non-reactive presence,
a daily meditation practice is helpful.

Mindfulness of Breathing
Insight Meditation usually begins with awareness of breathing. This is
an awareness practice, not an exercise in breathing; there is no need
to adjust the breathing in any way. We simply attend to the breath,
getting to know it as it is: shallow or deep, long or short, slow or fast,
smooth or rough, coarse or refined, constricted or loose. When we

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