Complete MIDL Insight Meditation Course 
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MIDL Meditation Skill 14: Mindfulness of Breathing: Joy & Tranquility

MIDL Meditation 09: Sustained Attention.

The tendency towards habitual control is conditioned by the stress response. In this way when you observe your breathing any habitual tendency towards control will convert your breathing from autonomous breathing controlled by your brain, to stress breathing as a reflection of perceived danger. This is experienced as tightness, tension, strain, uniformity in each breath.

With this in mind:
Intentional softening breathing turns stress breathing into autonomous breathing. For calming of physical and mental functions during mindfulness of breathing, in order to develop the Enlightenment Factors of the pleasure of abandoning and tranquility, autonomous breathing free from habitual control is required.
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MIDL Meditation Skill 08: Cultivate Skill in Allowing

MIDL Meditation: Weaken Habitual Control

MIDL Mindfulness Meditation

MIDL Meditation Skill 03/52: Cultivate Skill in Softening Into

MIDL Meditation 02: Mind Relaxation.

MIDL Meditation 01: Body Relaxation.

https://midlmeditation.com/meditation-skill-01

MIDL Calming Meditation: Week 7

MIDL Calming Meditation: Week 6

MIDL Calming Meditation Week 5

MIDL Calming Meditation: Week 4

MIDL Calming Meditation: Week 3

MIDL Calming Meditation: Week 2

MIDL Calming Meditation: Week 1

Complete online MIDL Insight Meditation Course
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MIDL Insight Meditation

MIDL Meditation 03: Mindful Presence.

Complete MIDL Insight Meditation Course
https://midlmeditation.com/main-meditation-menu

MIDL Meditation 04: Joyful Presence

MIDL Meditation System

MIDL Meditation 05: Natural Breathing.

MIDL Meditation 06: Whole of Each Breath.

Complete online Insight Meditation Course
https://midlmeditation.com/main-meditation-menu

MIDL Meditation 07: Sensations in Breathing.

MIDL Meditation 08: One Point of Sensation.

Meditation 10: Skill in Transitioning

MIDL Meditation 10: Whole-Body Breathing.

Meditation 11: Skill in Intimacy

MIDL Meditation 11: Sustained Awareness.

Meditation 12: Skill in Unification

MIDL Meditation 12: Access Concentration.

(9) MIDL Insight Meditation: The Buddhas Formula for Insight

(8) MIDL Insight Meditation: How to Weaken Habitually Forgetting During Meditation.

(7) MIDL Insight Meditation: First Three Hindrances to Mindfulness of Breathing

(6) MIDL Insight Meditation: How to Use Hindrances as a Path of Insight

(5) MIDL Insight Meditation: How to Separate Peripheral Awareness & Attention (Meditation 03)

(4) MIDL Insight Meditation: How to Develop Skill in Letting Go: GOSS

(3) MIDL Insight Meditation: How to Develop Mind Relaxation (Meditation 02).

(2) MIDL Insight Meditation:  How to Develop Body Relaxation (Meditation 01).

(1) Introduction to Insight Meditation in Daily Life (MIDL).

How Practice Insight Meditation in Daily Life

Many of the symptoms of anxiety arise due to the stress response disengaging the diaphragm from the process of respiration. 
https://midlmeditation.com/meditation-for-anxiety

Re-engagement of the diaphragm in autonomous breathing switches off chest hyperventilation and allows depleted C02 levels to re-balance. This results in a decrease in anxiety symptoms such as hyperventilation, tightness of chest, mental dullness, agitation and restlessness which make us defensive and affects our social interactions with others.

Meditation for Anxiety: Retrain Your Breathing Patterns

In this MIDL Meditation Skill you retrain any habitual stress based breathing patterns to lower anxiety and as a basis for the development of mindfulness of breathing. Autonomous diaphragm breathing is essential to the development of mindfulness meditation as it affects the arising of the Five Hindrances to Meditation and the ability to use breathing as a meditation object.
https://midlmeditation.com/midl-meditation-system

Sensitivity to diaphragmatic breathing is also used as a basis to reflect the mind to decondition habitual patterns of reaction. It can be considered the first of the softening skills developed within MIDL.

https://midlmeditation.com/meditation-for-anxiety

MIDL Mindfulness in Daily Life

MIDL Meditation Skill: Retrain Your Breathing Patterns

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. 
https://midlmeditation.com.au/main-meditation-menu

MIDL Mindfulness Training

Insight Meditation 04: Observe Attention Move

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. 
https://midlmeditation.com.au/main-meditation-menu

Insight Meditation 01: Observe Attention Flicker

In MIDL Insight Meditation 02 you intentionally develop sensitivity to the four elemental qualities of experience. 
https://midlmeditation.com.au/main-meditation-menu

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.
https://midlmeditation.com/midl-meditation-system
https://midlmeditation.com/meditation-for-anxiety

Re-Engaging the Diaphragm for Anxiety

In MIDL Insight Meditation 24 you use your softening skills developed in the previous mindfulness training to bring about mindful non-participation in order to enter stillness. 
https://midlmeditation.com.au/main-meditation-menu

MIDL Mindfulness Mediation

Insight Meditation 24: Stillness Within Breathing

In MIDL Insight Meditation 25 you gradually develop the simple skill of allowing the deep relaxation that arises through not doing. 
https://midlmeditation.com.au/main-meditation-menu

Insight Meditation 25: Develop Stillness of Body

In MIDL Insight Meditation 26 you continue to develop the simple skill of allowing the deep relaxation that arises through not doing. 
https://midlmeditation.com.au/main-meditation-menu

Insight Meditation 26: Develop Stillness of Mind

In MIDL Insight Meditation 27 you continue to develop the simple skill of allowing the deep relaxation that arises through not doing to the stage of complete abandonment of awareness. 
https://midlmeditation.com.au/main-meditation-menu

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