https://midlmeditation.com/meditation-skill-06
As you enjoy the gentle expansion (stretch) and contraction (relax) of your body with each in and out-breath, your mind will develop intimacy with it. With this intimacy, the continuity of your mindful attention will increase to noticing the whole length of each in- and out-breath.

MIDL Insight Meditation Skill 06: Transform Mind Wandering into Clarity of the Length of Each Breath

https://midlmeditation.com/meditation-skill-05
As your body and mind relax, you will become aware of the gentle stretch and relax of your body as it naturally breathes. Finding enjoyment in the gentle expansion (stretch) and contraction (relax) of each breath will increase mindfulness and teach your mind how to let go of control.

MIDL Insight Meditation Skill 05: Transform Habitual Control into Natural Breathing

https://midlmeditation.com/meditation-skill-08
While smiling with your eyes into the growing feeling of pleasantness of joy & tranquility, your mind will deeply calm and attention will naturally rest on one point of breath sensation, clearly aware of any sensations at that point with a background peripheral awareness of your body.

MIDL Insight Meditation Skill 08: Transform Subtle Dullness into Clarity of One Point of Breath Sensation

https://midlmeditation.com/meditation-skill-09
Through continued momentum in the enjoyment of letting go and maturity of tranquility, your attention will gradually become stable on one point of breath sensation, by itself, with your attention no longer wandering to thoughts or distractions.


Instructions for meditation.

MIDL Insight Meditation Skill 09 Transform Subtle Wandering into Sustained Attention

https://midlmeditation.com/meditation-skill-10
As stability of your attention on one point becomes firm and unmoving, you will gradually become more aware of the pleasurable experience of your whole-body as it breathes. Bringing this experience to the foreground will start to withdraw awareness from the six sense fields.

MIDL Insight Meditation Skill 10 Transform Sensoury Stimulation into Whole Body Breathing

https://midlmeditation.com/meditation-skill-11
With ever increasing intimacy of your awareness with the pleasurable experience of your whole-body as it breathes, your sense doors, including your body sense will fade, replaced with an overall awareness of growing blissful pleasure of born of letting go in the body and mind.

MIDL Insight Meditation Skill 11: Transform Anticipation of Pleasure into Sustained Awareness

midlmeditation.com/meditation-skill-00
Your first step in preparing for samatha-calm and vipassana-insight during mindfulness of breathing is to retrain your breathing patterns to make diaphragmatic breathing natural for your body. This calms hindrances based on desire and aversion and makes calming the mind and body easier. Gradual training in meditation has been added to this skill, with guided meditations added for 5, 10, 15, and 20 minutes.

MIDL Insight Meditation Skill 00: (10min) Transform Stress Breathing into Diaphragmatic Breathing

https://midlmeditation.com/meditation-skill-12
As intimacy increases, awareness also becomes steady, firm, unmoving and unifies with the stable attention, free from all meditative hindrances, with a growing presence of blissful pleasant feeling in the body (piti) and joyful-happiness (sukha) within the heart/mind: access concentration.

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