Meditation Academy




Stress Reduction and Relaxationx

Six 30min sessions (7th free)


Bodhisattva Avalokiteshvara

Mindfulness Meditation
Unless you have attained spontaneous awakening or enlightenment, living in the now is difficult to experience without training, and the consistent practice of mindfulness. Mindfulness is not useless thinking, nor does it activate the compulsive mind stream, it's the practice of nonreactive, noninterfering awareness. ~ Yogidevi Ma'at

The Mindfulness Meditation instruction is from the Mahsatipatthana Sutta (or Sutta of Mindfulness) It is also known as the Four Foundations of Mindfulness, or what I call the “Four Portals of Enlightenment” because with practice you can completely liberate yourself from suffering (stress) The first foundation is mindfulness of the breath or the body.

The second foundation of mindfulness is mindfulness of subtle feelings or sense impressions, such as pleasant sensations, neutral sensations, or unpleasant sensations. This the place where our experience starts, and also where we can refine our faculty of Clairsentience.

Siddhartha Gautama's instruction in the Mahasatipatthna Sutta for the second foundation of mindfulness is:

When experiencing a pleasant feeling, the Yogi knows:
I experience a pleasant feeling.
When experiencing a painful feeling the Yogi knows:
I experience a painful feeling.
When experiencing a neutral feeling the Yogi knows:
I experience a neutral feeling.

The third foundation of mindfulness is often referred to as mindfulness of states of mind or emotions. This foundation is concerned with how your mind feels in the present moment. You can ask yourself the following question: “How does my mind feel at this moment?“ At the third foundation of mindfulness it's more about the feeling tone of the thought than about its content.

Meditation is achieving samadhi:
oneness with the object of your focus/experience or attention.
It's liberation from suffering (stress).
 ~ Yogidevi Ma'at

The fourth foundation of mindfulness is mindfulness of thinking or mindfulness of your thoughts. The aim of the fourth foundation of mindfulness is to observe what the mind is doing. Of all the four foundations this one is the most complex and difficult to practice.

This foundation trains you to loosen identification, grasping or clinging to every thought that arises in your mind stream. You learn that you are not the thoughts that continuously arise in your experience. You also discover that you can function without constant identification with thinking. You use the thinking mind as a tool and when you are finished with it, you put it down, and allow consciousness to think through you or think for you, which is the pristine or pure mind.

At this stage of training you can perceive without the screen of the conceptual mind — complaining, interrupting, judging, blaming. You become one with every object that appears in your experience, not separate from it. The fourth foundation can take a lifetime or even lifetimes of practice or until you attain nirvana (enlightenment) so please be patient with yourself.

At this foundation you usually can become aware of the impulse to think or have awareness of a twilight of a thought, and you can choose to follow it or not (you notice that you are thinking when you are thinking). This is huge. If you know that you are thinking when you are thinking, you are awake! You are conscious! You have attained a glimpse of enlightenment (satori) in that moment. And if you are aware, conscious for ten seconds, you can then increase that awareness to 20 seconds and so on.

The instruction from Siddharta Gautama from his first sutta, after he attained enlightenment:

When you are thinking, know that you are thinking.
When you are standing, know that you are standing.
When you are walking, know that you are walking.
When you are sitting, know that you are sitting.
When you are lying down, know that you are lying down.
When you are breathing, know that you are breathing.
This the path to liberation from suffering (stress).

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Mindfulness is a shield against compulsive thinking. It trains the mind to think only as necessary, which cultivates concentration and thus leads to insight and stillness.
 ~ Yogidevi Ma'at

Would mindfulness help me with my grades and academic studies?

Yes. The practice of mindfulness meditation will help to build steady focus and concentration. Watching the rising and falling of your breath is not exciting at first, but every time the mind wanders you are encouraged to return to the object of your attention, the breath. With daily practice you build strong focus and pure concentration that you can apply to all areas of daily life, such as your studies.

When we bring mindful awareness to every activity throughout the day we allow a deep level of presence and stillness to arise naturally.
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I am a single mom with a full time job.
I can't find time to meditate.
What's your advice for me?

The beautiful thing about a mindfulness meditation practice is that it can be done while eating, standing, walking, sitting, or lying down. As you engage in any of your daily activities, you can practice your mindfulness meditation instruction.

You can practice mindfulness of breath in the following way: mentally say

Breathing in (when you inhale)
Breathing out (when you exhale)

This simple instruction is the first foundation of mindfulness, and you can do this at your computer or while walking, hiking, washing dishes, driving the kids to school, or even while chopping vegetables. Also do it before you get out of bed in the morning and before you fall asleep at night.

You can also practice this “breath share” with a friend or family member. Choose a friend and text each other for about eleven days (preprogram the message for convenience) with the following message: Remember to take three conscious breaths!

Remember to take three conscious breaths!

This simple yet powerful mindfulness practice is a gift to share with others. Your breath is your treasure. Stay with the breath as much as you can through out the day.

When we are completely identified with every thought that arises in our mind, we overreact and judge ourselves and others continually, which makes us feel separate from the very people we need to connect with the most. Training in the four foundations of mindfulness keeps us rooted in the present moment. ~ Yogidevi Ma'at
Instead of imagining yourself watching the breath, let your consciousness sink into the actual sensations in the abdominal region. You might sense the abdomen as a hammock, with consciousness riding on the rhythm of its movement. ~ Wes Nisker, "Buddha's Nature: A Practical Guide to Enlightenment Through Evolution"

Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.

The above mantra was taken from the Sutta of Mindfulness. It is a supremely powerful mindfulness meditation practice that can be done walking, eating, sitting at your computer, while pumping gas, driving, washing dishes, use your imagination.

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How would mindfulness help me through the earth's pole shift and the purification of the planet beginning around 2013 to 2032?

Mindfulness training and daily practice would ground you in the present moment. Future is always what we do in the present moment, and it's the present moment as it unfolds that determines the quality of your future. A mindfulness practice alleviates obsessing about the future, and helps you to plan for the future in the present moment.

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I tend to react to what I see, hear, around me. I have tried not to, but I get caught up in my emotions and the situations that cause me to react.

We all have patterned ways of perceiving the world around us. With consistent practice of mindfulness we learn new ways of responding, activating nonreactive awareness or the neutral mind.

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Mindfulness Meditation Instruction by Phone

Mindfulness Meditation Training induces well being, calm, a peaceful mind, and helps to cultivate moment to moment awareness. Classic meditation training on the cushion is vital, but just as important is the practice of mindfulness while engaged in a task or daily activity such as walking, talking, eating, sitting, standing, lying down.

Mindfulness Meditation Training by phone is an easy way to learn and is highly effective in reducing stress and cultivating attention (focus) and building concentration.

The phone sessions are designed to be used while sitting at your desk, surfing the internet, hiking, exercising, while doing a domestic chore such as chopping vegetables or washing dishes, while eating a meal, sitting, waiting in line at the store, lying down as well as a quiet sitting meditation instruction for daily practice.

When the Budhha gave his monks the Sutta of Mindfulness, he said that the way to enlightenment (awakening) is to practice mindfulness while walking, sitting, standing, lying down, or eating.

You can buy a mindfulness phone session whenever you want to experience a peaceful mind, increase attention, and live fully in the present moment instead of being in the past or constantly in the future.

Benefits of Meditation

With consistent practice and training, mindfulness meditation:

© 2015 Yogidevi Ma'at Kaur-Khalsa. All rights reserved.