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MIDL Insight Meditation

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MIDL (Mindfulness in Daily Life) is a free systematic insight meditation course designed for meditators wishing to practice traditional Buddhist Insight Meditation (satipatthana vipassana) in their daily life. MIDL takes advantage of the disturbances and overstimulation that are part of living a normal life and uses them as a foundation for both calm and insight.

MIDL Insight Meditation Mindfulness of Breathing Skills 00-12

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MIDL

Complete MIDL Insight Meditation Course
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MIDL Mindfulness Meditation

MIDL Meditation 04: Joyful Presence

MIDL Skill 03: How to Separate Peripheral Awareness & Attention.

MIDL Skill 02: How to Develop Mind Relaxation.

MIDL Skill 01: How to Develop Body Relaxation.

https://midlmeditation.com/meditation-skill-01
You begin your journey into insight meditation by learning how to let go by relaxing your body with gentle breaths. As you do, you will experience the comfort and ease of this relaxation throughout your whole body, becoming so comfortable that you don't even feel like moving.

MIDL Insight Meditation Skill 01: Transform Physical Restlessness into Body Relaxation

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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: (20min) Transform Stress Breathing into Diaphragmatic Breathing

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As you relax deeply into your body, you will naturally develop an increased feeling of awareness of it. In Meditation Skill 03, you will develop a stable feeling of mindful presence by being aware of your whole-body experience as you sit.

MIDL Insight Meditation Skill 03: Transform Sleepiness & Drifting into Mindful Presence

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As a growing feeling of contentment with Mindful Presence develops, you will begin to feel the contentment within your heart's centre. In Skill 04 you gently smile into the pleasant feeling of contentment to allow it to be absorbed into your mind, creating a feedback loop of Content Happiness.

MIDL Insight Meditation Skill 04: Enjoying Content Presence

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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

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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

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

MIDL Insight Meditation Skill 00: (15min) Transform Stress Breathing into Diaphragmatic Breathing

MIDL Insight Meditation Skill 00: (5min) Transform Stress Breathing into Diaphragmatic Breathing

In MIDL Insight Meditation 04 you change your focus from observing the elemental experience of your body in the previous training, to developing the skill of observing any habitual movements of your attention. 
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MIDL Mindfulness in Daily Life

MIDL Mindfulness Training

Insight Meditation 04: Observe Attention Move

In MIDL Insight Meditation 03 you further develop your perception of the four elemental qualities and the illusionary nature of the borders of perception laid by the mind around them. 
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Insight Meditation 03: Observe Borders of Perception

In MIDL Insight Meditation 05 you continue to refine your skill in observing habitual shifts of your attention away from the elemental quality of your body in order to develop understanding of the nature of attention. 
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MIDL Midnfulness in Daily Life

Insight Meditation 05: Observe Where Attention Moves

In MIDL Insight Meditation 01 you change from observing when your attention moves towards experiences that arise within the mind, to becoming aware of the pure movement of attention itself. 
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Insight Meditation 01: Observe Attention Flicker

In MIDL Insight Meditation 02 you intentionally develop sensitivity to the four elemental qualities of experience. 
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MIDL Mindflness in Daily Life

Insight Meditation 02: Observe the Four Elements

You can turn off this stress reaction by intentionally re-engaging your diaphragm in your belly. To re-engage natural, diaphragm breathing during the day, you simply place your palms just below your belly button, lightly pressing your finger tips inward. then by taking five, slow, gentle breaths in your lower belly, below your belly button, your diaphragm will re-engage in respiration.
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MIDL Insight Meditation Skill 03: Transform Sleepiness & Drifting into Mindful Presence

Stephen Procter