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Meditation Workbook (London Buddhist Centre)
A detailed instruction for a meditation diary over 4 or 6 weeks. Focus is on Mindfulness of Breathing, Body Scan, and Metta Bhavana. Including clear reminders of essential aspects of the practices.
Week 1: anchoring awareness to the body
Breath and Body – focus on good preparation and anchoring awareness to the body; becoming aware of tensions and discomfort; noticing positive factors.
Week 2: focus supported by breadth
Breath and Breadth – including all one’s experience in awareness; learning about feelings and the mind; physical counterparts of mental states; ending the practice.
Week 3: the spirit of exploration, appreciation, warmth
Positive Emotion – self-metta and confidence in one’s potential; bringing the friend to mind; warm awareness and enjoyment.
Week 4: practising with patience, persistence, sensitivity
Mature Effort – appropriate activity and receptivity; working with distractions and feelings; developing sympathy.
While weeks 1-4 can be used as a complete set, for those who wish to go deeper, a workbook over 6 weeks is offered.
Week 5: naming, acknowledging, regarding positively
Knowing the mind and working with hindrances to meditation; exploring mental states without condemning; naming and owning; cultivating the opposite.
Week 6: cultivating an attitude of learning and exploration
Fruitful attitudes to meditation – adjusting expectations in relationship to one’s experience; bringing imagination to the practice; reflecting.
Outlook: where to go from here?
Living Practice Workbook (London Buddhist Centre)
The Living Practice workbook is an exceptionally detailed resource which leads participants through the process of recording their experience during a whole meditation course.
To use this you will need to download ‘Buddhist Meditation: Living Practice Workbook’ and ‘How to Use the Living Practice Diary’.
Aims and Methods
The course aims to develop mindfulness in everyday life.
The course is designed to help people:
– Bhante taught meditation as a standalone practice, divorced from everyday life and from Buddhism. His teaching methods were in response to a very different cultural atmosphere, one in which meditation was seen as exotic and therefore suspect. Our current concept of meditation is indivisible from Buddhism and daily life – we need to teach that more overtly.
– We have been criticized by other Buddhist groups for not teaching mindfulness.
– The course helps people deepen their practice of Buddhism without getting more involved in the institutions of the movement (which has been our default position for ‘getting more involved’ until fairly recently).
– We encourage people to meditate everyday, but how much support do we offer to make that possible?
How the course is led, and how it changes our usual conception of what classes are
The workbook is quite long (I prefer it in a handy A5 format – so that people can have it with them all the time) so you may want to print it up week by week, so as not to put people off. The price of the workbook should be integrated into the course fee.
To lead this intensive mindfulness course, the course leader needs to do it themselves!
 This is commonly translated as The Four ‘Foundations’ of Mindfulness, but this is incorrect: foundation suggest something to be built whereas the teaching is actually a complete system of practice up to Enlightenment itself – not a ‘foundation’ for more ‘advanced’ practices.
 This is Bhante’s teaching (i.e. it is not canonical). The value of Bhante’s contribution is that it makes mindfulness of the environment, objects and, especially, people explicit.]
|Meditation Workbook - 6 Weeks (PDF)||272.58 KB|
|Meditation Workbook - 4 Weeks (PDF)||195.04 KB|
|Buddhist Meditation - Living Practice Workbook (PDF)||422.61 KB|
|How to Use the Living Practice Diary (PDF)||61.53 KB|