Meditation recordings
Week 1 and 2 Bodyscan meditation
Week 3 and 4 Counting the Breath meditation
Week 3 and 4 Following the breath meditation
Week 7 and 8 Presence meditation
8 week course - Please note that there was an issue with the recording of week 1 so I have recorded it again without my class
Meditation and Mindfulness for Insight
8 week online course
“In meditation practice, we build the energy of awareness until it grows powerful enough to see entirely different levels of reality.”
Joseph Goldstein - The Psychology of freedom
Hello meditators and welcome to the Meditation and Mindfulness for Insight 8 week online course.
​
This course will take you step by step towards into discovering the nature of reality. In Japan, they use the term kensho, which literally means to see or experience your true nature.
​
Each week you will find the week's meditation audio and a helpful lesson handout.
If you have any questions, always feel free to email me or send me a message.
I am very excited to be sharing this journey with you.
​
To your greater wellbeing.
​
Dinah
Week 1 | Orientation
Mindfulness of the Breath Meditation
Find a regular time every day (preferably first thing in the morning) to enjoy this deeply settling meditation. Don't forget to write down your thoughts and feelings in your notebook afterwards
Handout | Orientation
Week 2 | Stress
Fusho 'Unborn mind' Meditation
This meditation for some is an instant winner. It can often create a transcendent, safe feeling. For others, the idea of an unborn mind is confusing and it takes a few days to relax into the idea of it. Either way, do not attach to the thoughts and feelings of this meditation and allow it to be what it is in that moment.
Slides | Stress
Week 3 | Mental effects of meditation
Koan Meditation
This meditation can feel hard for many. Relax and breathe into the question, let it go and allow the answers to come when they are ready. When you become aware of being distracted, simply return to the question and again open to the answers.
Handout | Mental effects of meditation
Week 4 | Physical effects of Meditation
Healing with soft ointment Meditation
This is a wonderfully nurturing meditation. It has the quality of connection similar to the body scan meditation with the addition of a beautiful warm, healing quality.
Handout | Physical effects of Meditation
Week 5 | Elevated Function
Hara Meditation
This meditation can feel hard for many. Relax and breathe into the question, let it go and allow the answers to come when they are ready. When you become aware of being distracted, simply return to the question and again open to the answers.
Handout | Elevated Function
Week 6 | Stages of Insight
Naikan Meditation
This is a wonderfully grounding meditation. It is important to balance heaven and earth; grounding and insight so that we remain healthy and energised throughout our insight development.
Handout | Stages of Insight
Week 7 | Where is it all going?
Week 7 |
Naitan Meditation
This meditation can feel hard for many. Relax and breathe into the question, let it go and allow the answers to come when they are ready. When you become aware of being distracted, simply return to the question and again open to the answers.
Handout | Elevated Function
Week 8 | Bringing it all together
Bringing it all together Meditation
This is a wonderfully nurturing meditation. It has the quality of connection similar to the body scan meditation with the addition of a beautiful warm, healing quality.
Handout | Bringing it all together
