Mindfulness

Notes from Meditation classes by Stanley Merrill

Week 4

Formal Meditations

  • Day 1 – 20 min – Kristin Neff’s Web Page Click Here –
    • Find Loving Kindness Meditation
  • Day 2 – 20 min – Chris Germer – Web Page Click Here
    • Find ““Self-Compassion Break”
  • Day 3 – 15 min – Chris Germer – Web Page Click Here
    • Find ““Soften Soothe and Allow”
  • Day 4 and 5 – Choose the guided meditations that you prefer
  • Day 6 and 7 – Do a 15-minute meditation without being guided. Choose any combination of techniques.

Informal Practice

  • Continue to practice the other informal practices from the first three weeks.
  • Every time you see someone say a phrase that opens up your heart. For example, you could say to yourself “Just like me, you want happiness” or “May you be happy” or “I love you”.

Basic Instructions for Meditation
Week 1
Week 2
Week 3
Other Meditations
Personalize your practice
Prayers and quotes