Welcome to the dedicated page for Open Door Legal’s six-week mindfulness program. Each week, I will post guided meditations, relevant materials, and suggestions to support your practice between meetings.
Mindfulness is the intentional awareness and acceptance of our present moment experience, pleasant or unpleasant, just as it is, without either clinging to it or rejecting it.
Class 5 – April 14
Guided Meditation – Lovingkindness (Metta)
Guided Meditation – Self-Compassion
Practice Suggestions
Continue to practice daily in whatever way works best for you; consider which of the practices might feel most supportive to you and use those.
At least once before the final session, try a Metta practice and a self-compassion practice, using the guided meditations above or without guidance, repeating the phrases or steps (below) to yourself.
As always, keep the bar low. Figure out what is possible, and do that. It’s not all or nothing–it’s all or something.
Metta phrases – repeat for yourself, a dear person, a neutral person, a difficult person, and all beings:
- May I be safe
- May I be happy
- May I be healthy
- May I live with ease, and have all that I need
Self-Compassion Practice:
- Acknowledge a moment of suffering
- Remind yourself that suffering is a universal experience, and you are not alone
- Give yourself comfort and care
To learn more and find more self-compassion practices, see The Center for Mindful Self-Compassion.
Class 4 – March 30
Greater Good Science Center – Gratitude Material
Practice Suggestions
Continue to practice daily, whether sitting, walking, or standing, and either guided or in silence. Before you begin meditating, set your intention for the time: decide how long you will meditate, and whether you will use specific practices like equanimity or gratitude practice, or sit in silence with your awareness on your breathing.
If you can’t meditate every day or for as long as you would like, find what you can do and do that. It’s not all or nothing–it’s all or something.
Remember to use your three breaths to calm the nervous system throughout the day. You can also use the equanimity phrases (“This is how it is right now”) or, when you find yourself in a moment of difficulty, ask yourself “What else is true?”
Use the GLAD gratitude practice as often as you can! Before you fall asleep is a great time to consider:
- Something you are Grateful for
- Something you are Looking forward to
- Something you have Accomplished
- Something that Delights you
Keep the bar low on these items–you do not need to have accomplished something big or find some super special delight. The color of the sky, a small task you finished, what you will have for dinner–any of these are worthy of gratitude and appreciation.
Please write in your journal about your experience meditating or using any of these practices, and connect with your accountability buddy for support in your practice.
Class 3 – March 17
Guided Meditation – Mountain Meditation
Practice Suggestions
Continue to practice daily, whether sitting, walking, or standing, and either guided or in silence. Meditate for ten minutes per day, longer if you can, shorter if it’s not possible. If you can’t meditate every day, do it when you can. Don’t let the perfect be the enemy of the good.
Remember to use your three breaths to calm the nervous system throughout the day.
Please write in your journal about your experience meditating, and keep in touch with your accountability buddy.
Resources
Ten Steps to Mindfulness Meditation
Class 2 – March 3
Guided Meditation on Equanimity
Practice Suggestions
Sit for ten minutes per day, longer if you can, shorter if it’s not possible. If you can’t sit every day, sit when you can. Don’t let the perfect be the enemy of the good.
Please write in your journal about your experience meditating, and keep in touch with your accountability buddy.
Try using the equanimity phrases in your meditation if it seems like it might be helpful. Say the phrases silently to yourself, making them the object of your meditation.
- Start with the basic equanimity phrases:
- This is how it is right now for me.
- May I abide with things just as they are.
- May I be balanced and at peace.
- If many thoughts, emotions, or sensations are arising, try some other phrases:
- This is how my mind is right now.
- These are my feelings right now.
- May I accept what arises with courage and grace.
- May I abide with things just as they are.
- May I be balanced and at peace.
Be kind and patient with yourself and your meditation practice.
Class 1 – February 17
Guided Meditation on the Breath
Practice Suggestions:
- Sit for ten minutes per day, longer if you can. Try sitting in silence with your attention focused on your breath; if you wish, you can use the guided meditation here, or a meditation app like Insight Timer or Calm. (Insight Timer has more free content.)
- Keep a record in your meditation journal of what you notice and your thoughts and experiences during meditation.
A few meditation instructions: First, know that you cannot do it wrong. All meditation is good meditation. It is helpful to find a place to sit where you can be fairly confident you won’t be disturbed, and to set all devices to DND or, better still, put them in another room so that you are not tempted to peek. Sit on a chair, on the floor, on a couch, on a cushion–whatever allows you to be comfortable and stay alert. Close or lower your eyes and relax any tight or constricted places in your body, then rest your awareness gently on your breath. Count breaths if it is helpful, but don’t expect to be free of thoughts, emotions, or sensations–they will inevitably arise. When they do, simply notice that your awareness has been drawn away from your breath, and gently and without judgment, begin again. And again. Be kind to yourself.