Mindfulness: Accessing The Stillness Within

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1 Mindfulness: Accessing The Stillness Within Your Private Action Guide Your Name:

2 Welcome to Your Private Action Guide 8 Simple Tips To Using This Action Guide Effectively 1. Print out this guide before the class starts so you can write down your notes as you listen. 2. Make sure you've set aside private time for this session so you ll be able to focus and fully receive the benefits of the session. 3. Review the preparation exercises so that you can best set the space and intention to experience this class. 4. Have a glance at the Summary so you know what to listen out for. 5. During the, write down interesting quotes, thoughts, ideas, and inspirations you get while listening that way you won t lose the information most relevant to you. 6. Consider how you can quickly implement the secrets revealed in this session. 7. Refer back to this guide after the class is over to fill in any thing you may have missed, or to work on any exercise you d like to explore deeper. 8. Use the space to be creative, expressive, and honest. Make each day your masterpiece - John Wooden

3 Your Preparation Tips for This This will be best experienced in quiet place where nothing can distract you. Be in a comfortable position so you can fully take part in any guided meditations or visualization exercises that may be a part of the class. Before starting, take a deep breath. Breathing deeply slows the heart rate and relaxes the muscles to help you have a comfortable experience during any guided meditations or visualizations that may happen during the class. Be open to the experience and to the learnings you are about to receive. Pre- Intention Setting Exercise What was your intention for attending this? What are you hoping to get it out of it? Set your positive intentions here. A good intention clothes itself with sudden power -Ralph Waldo Emerson

4 MASTERCLASS SUMMARY Part 1: Meditation, Mindfulness and Stillness Explained Part 2: Guided Meditation 1: Concentration Part 3: Guided Meditation 2: Contemplation Part 4: Self Reflection

5 Part 1: Mindfulness, Meditation and Stillness Explained Mindfulness: ~The active process of being aware 1. Mindfulness involves the ability to watch your own. The type of meditation it involves is 2. Around % of your daily thoughts are conditioned thoughts that you have been having throughout your life. 3. The thoughts you have on a day to day basis are often dictated by outside factors. List some of the outside forces below Your Parents The Media 85% of the thoughts you had today were the SAME THOUGHTS that you had yesterday, and the day before, and the day before. 4. According to Tom Cronin, Rene Descartes may not thinking like a meditator when he uttered the famous phrase, "I think therefore I am" We could instead modify the phrase to simply, as to infer I am something other than my thoughts.

6 Exercise: Awareness of both thoughts and actions After this, PICK ONE of the following scenarios from both the Thoughts and Actions column and journal about your personal experience with it. If you want, you an use the diagram below. Remember: Be honest and truthful to yourself. Thoughts: 1. When a loved one smiles and hugs you, what are some thoughts that come up for you? 2. What are some of the thoughts that might be serving or dissolving you as you navigate your your day? Actions: 1. Describe how you eat your food on a regular basis. 2. Describe how you typically interact with a friend or romantic partner when you speak to them? 3. How is your posture and body language and awareness in this very moment? My Thoughts My Actions

7 Meditation ~The practice of stilling the mind 5. Meditation involves getting into deep states of, which in turn influences your physiology 6. Takes notes about the 4 difference types of meditation in the boxes below. Type #1: Type #2: Type #3: Type #4: 7. Place a star next to the type of meditation that seems the most compelling to you right now. 8. Meditation is the type best utilised with a yoga practice.

8 9. meditation involves developing a muscle of self control over the mind. 10. In transcendent styled meditation, we are often lead into deeper states through the means of a mantra. Explore the root of the word mantra in the spaces below, which will help you best understand how a mantra should be used. Manas (Sanskrit: मनस, ) Tra (Sanskrit: त र, ) Mantra = (Sanskrit: म त र, ) Use the analogy of an ocean to best understand the nature of the mind (for question 11-12) 11. The waves at the surface represent the most obvious aspects of our. 12. Meditation is much like an ocean: the more deep you go, the more still your mind becomes. Thinking is not THE ONLY aspect of your awareness it is just the most OBVIOUS aspect of your awareness

9 13. When in meditation, and specifically in transcendent meditation, the body enters a physiological state of. This state can make all other trivial thoughts inconsequential. Mindfulness: Accessing The Stillness Within The Mind Body Connection 14. A mind leads to a stimulation body. Whereas a mind leads to a calm body. Exercise. Understanding the Mind Body Connection After this, consider the diagram above. Label and identify where you physically seem to hold onto most of your stress. In the space below, journal about what is would be like to alleviate this for good.

10 15. Samskaras as otherwise known as throughout the body. You can remember this word and it s definition because it s where we get our english word scar. The Paradox of Meditation: While meditation aims towards stilling the mind, the very act of releasing our samskaras will often take us out of stillness. Therefore, you will not have a meditation where you are consistently still. Exercise. Affirmation for mindfulness. After this, come back and write an affirmation to remind yourself of gifts stillness could grant you. You can use the example below, or write something more personal to you. I am committing to removing stressors so that I can live vitality, joyfully and abundantly. I aim to take full control over my mind so that I can go about my days effortlessly with ease and love. I want to have days where I can easily manifest things, and have the kind of health and energy that springs me out of bed in the morning

11 Part 2: Guided Meditation 2: Concentration Benefits: Stimulating the rest and digest system in your body, disarming the stress response and inducing calmness. Best Uses: After a meeting, before bed bedtime, after a long day at work. Describe with all 5 of your senses what it feels like to focus on your breath alone How do you feel coming out of a concentration meditation? Describe any positive emotions that came as a result of it below Remember: Embrace whatever came up during your meditation. Sometimes it is involves samskaras surfacing, but know that it is cleansing to let this release.

12 Part 3: Guided Meditation 2: Contemplation Benefits: Expand the love in your heart, become laser-like focused on anything you put intention on. Best Uses: After deeper styles of meditation, in the morning before your day begins. Describe what the Golden Light inside of your heart feels like. What is the sensation that it gives to your body as it permeates to other areas? How do you feel coming out of a contemplation meditation? Describe any emotions that came up as a result of it below.

13 Part 4: Self Reflection The right questions can spur your subconscious to feed you the right answers. So ask yourself... How do you feel after the? What were some of your biggest insights and takeaways? Write down the 3 reasons how you believe bringing stillness into your life could benefit you right now. ~ A Thought to Take Away Write down a quote or phrase here that you heard in this that resonates the most with you.

14 Additional Notes To sign up for Faster Deeper Bliss, Tom s course on The Mindvalley Academy, please visit the Mindvalley Academy for more details. TIP: Near the end of the, his new course will be offered at a special price as a Thank-You Gift for class attendees.

15 STUDENT STORIES Faster Deeper Bliss has helped me achieve an amazing sense of calmness and clarity. Faster Deeper Bliss has helped me achieve an amazing sense of calmness and clarity; with my loved ones, in my career and more importantly in my relationship with myself. - Aishah Sinclair, TV Presenter and Actor My life has been transformed. you have changed my life! I started meditating with your technique in May of last year. I have been religiously meditating every day. My life has been transformed. I am a better, more peaceful, thoughtful, nicer person. In my 59 years on this planet, I have finally found IT through you. Thank you. - Kate Kassam Your meditation technique and its simple honesty in common sense have led me to a better me today A little over a year ago I could barely string some words together due to my adrenal fatigue and I know having come across your meditation technique and its simple honesty in common sense have led me to a better me today and I have you to thank for for who I am today and working towards. Thank you for the explanations and for being you. With warm regards." - Sarah I am finally enjoying life again. "I purchased the 21 Steps To Faster Deeper Bliss program a couple of months ago and have been practising meditation twice daily ever since. I am SO THRILLED with the difference it has made to me after suffering from post natal depression and anxiety for the past two years. I am finally enjoying life again. - Clare J

16 I have nourished my soul. "I am currently going through the 21 steps meditation program, and today, I feel an amazing feeling, like I have nourished my soul. WOW!! What a truly wonderful thing. Thank you Stillness project, thanks Tom. This is the start of something life giving for myself. - Tracey I've definitely noticed improvements in my creativity, sense of calm. Thank you for the energy and effort you put into this program. I believe your program was so helpful to me as it gave me a daily anchor and also explained so clearly what was happening and why. Thank you for the energy and effort you put into this program. I've definitely noticed improvements in my creativity, sense of calm, and my ability to step back to observe a situation, rather than react impulsively. Congratulations on a great program, and again, thank you. - Christie I'm IN LOVE! "I'm IN LOVE! I've tried meditation several times and gave up on it EVERY time. Each day I CAN'T wait for my next meditation. THANK YOU for taking the mystery out of meditation. - Leslie E. B That stillness sound is just amazing! "I just wanted to say that, I'm only up to step six, as I've only been doing it maybe once a week, but when I do actually do it, I feel like I go so deep. It's a feeling I've never felt before since I've been meditating for a couple of years now. That stillness sound is just amazing. Just wanted to let you know of my progress. :) - Helen Vargas

17 CASE STUDIES She no longer has depression. Clare had been suffering postnatal depression for two years since the birth of her first child. After only two months of using Faster Deeper Bliss, she no longer has the depression an d in her words is finally enjoying life again. She discovered her purpose in life. Teresa was a stay-at home mum and feeling directionless and unhappy with life. After six months of using the Faster Deeper Bliss program, she discovered her purpose in life and is now a law of attraction life coach. Within a week he no longer needed sleeping pills. John is a leading comedian in the USA. He spends a lot of time travelling 48 weeks a year, and is often in three time zones a week. He had tried many techniques to help manage hi s anxiety and stress levels but it wasn t until he experienced FDB meditation did he really n otice a change. Within a week, he no longer needed sleeping pills and the chatter in his he ad had died down. He says: "I loved I could learn it ASAP at my computer. I, with all my he art, recommend this program more." Her confidence grew and the anxiety faded away. Trent sent us a thank you for saving his mother. She was suffering anxiety, depression and agoraphobia. She had become incapacitated and spent much of her days locked in doors. After she used our FDB program, she noticed the fear subsiding. Her confidence grew an d the anxiety faded away. Trent says: "I have seen her change and become a happy and a mazing person these last seven or eight months. You mean a lot to her, thank you! After suffering many years with an eating disorder, Michelle is now free. After suffering many years with an eating disorder, Michelle is now free. Once she started meditating using her Faster Deeper Bliss program she found an inner peace and wakefulness that enabled her to break free of her eating disorder. She says: "Your program is helping me to reconnect and separate and redirect my energy into joy and health. No small feat. I was ready and your program entered. Thank you.

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