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Let’s start our beginners guide to mindfulness meditation by defining precisely what mindfulness is. The more clouds there are in the sky the less bright the world will be and the more difficult it will be to see the world. When you’re a beginners, learning mindfulness meditation is like the sun breaking through the clouds. Mindfulness is the act of focusing the mind on the present moment, without judgment and with complete acceptance. In a moment when we get into the nitty gritty of our Ultimate Beginners Guide To Mindfulness Meditation, I’ll share some excellent mindfulness exercises. Mindfulness meditation helps us shift the way our minds relate to the world, and it can exert a powerful influence on our health, well-being and happiness. The following is an excerpt from Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World by Mark Williams and Danny Penman (Rodale, 2011).
Studies worldwide have found that meditation reduces the key indicators of chronic stress, including hypertension.
Meditation has also been found to be effective in reducing the impact of serious conditions, such as chronic pain and cancer, and can even help relieve drug and alcohol dependence. Studies have now shown that meditation bolsters the immune system and thus helps to fight off colds, flu and other diseases. I do wish that Mother Earth did not feel the need to re-invent itself with investigative pieces, moral issues about hunting, and now pragmatic non-spiritual meditative instructions.
I learned Transcendental Meditation many years ago, but like other things that are good for me, it was slowly forgotten. Although the Buddha lived over 2500 years ago, his teachings on meditation are among the most effective methods for healing the pain of grief, finding inner peace, and overcoming the sense of dislocation caused by living in the 21st century.
From the introduction by Sylvia Boorstein:The Heart of Buddhist Meditation was the first serious, didactic Dharma book I read.
Nyanaponika Thera (1901-1994) was a German–born Sri Lanka-ordained Theravada monk, co-founder of the Buddhist Publication Society, author of numerous books, and teacher of contemporary Western Buddhist leaders such as Bhikkhu Bodhi. When you become a better you, you become a better member in society and thus help make a better society.
A morning guided meditation to help you start calm and confident from the comfort of your own home or office!


The Daily Kumara Mindfulness and Meditation posts can be found on the Kumara Facebook Page. But just as the rays of the sun can be blocked, dimmed, and transformed by clouds, so can consciousness be blocked, dimmed and transformed by thoughts and memories. The more thoughts, stresses, concerns, and worries in the mind, the harder it will be to see clearly. Toss out any notions you may have about meditation: It’s neither complicated nor time-consuming, and you needn’t sit cross-legged on the floor to reap its benefits.
Memory also improves, reaction times become faster, and mental and physical stamina increase. Meditation is other than a tool for relaxation-- and what I want from you is what you always gave-- the best gardening and homemaking instructions I've seen in a single publication.
Nyanaponika Thera’s The Heart of Buddhist Meditation is sure to benefit many.” -Sharon Salzberg, Co-Founder of The Insight Meditation SocietyThis is a classic text on the essence of Buddhist meditation. We are different because we are secular and focus on improving the quality of life through mindfulness. Joining a community of like-minded individuals will provide you with encouragement when you are feeling sluggish, feedback when you are confused, and challenges when you are feeling eager to grow. To be mindful means to be back in touch with your senses so you can see, hear, touch, smell and taste things as if for the first time.
In this practical, down-to-earth guide, Mark Williams, professor of clinical psychology at the University of Oxford, and award-winning journalist Danny Penman instruct readers on the art of mindfulness meditation, which focuses on being aware of your actions, thoughts and feelings in the present moment (without judging yourself) as a means of achieving inner peace and improving your health. My teacher, Jack Kornfield, suggested it as the beginning formal training of my becoming a Mindfulness teacher. The goal of our community is not to give you an understanding of the true nature of the universe (though that's great if that happens), but to help you improve your health, your career skills, and your relationships with family, friends and yourself.
But consider this: if you become more mindful and decrease the clutter racing through mind, you can become more efficient in anything you do, and therefore accomplish your to-do's more rapidly and achieve greater results. The secret to success is to set yourself up for very easy wins, especially in the beginning. This excerpt is from Chapter 1, “Chasing Your Tail,” and Chapter 3, “Waking Up to the Life You Have.” Numerous psychological studies have shown that regular meditators are happier and more contented than average.
It includes a concise explanation of clear comprehension, which is the kind of mindfulness you use in the course of your daily life.


I have that original copy and I am touched by how many underlined passages, how many exclamation points in margins, how many addendums of my own written in tiny scrawl appear in its fading pages.
These are not just important results in themselves, but they have huge medical significance, as such positive emotions are linked to a longer and healthier life. We spend a great deal of time “inside our heads,” without noticing what’s going on around us. It also presents an easily understandable explanation of the Four Foundations of Mindfulness.
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The headlong rush of the world can absorb us so much that it erodes our sense of presence in the body, forcing us to live inside our thoughts rather than experiencing the world directly. It does not always happen — it’s not inevitable — but it’s an ever-present danger.Mindfulness is a truly different way of knowing the world. And yet, when you begin sensing the moments of ordinary life, you discover something extraordinary; you find that you gradually cultivate a direct, intuitive sense of what is going on in your inner and outer worlds, with profound effects on your ability to attend to people and the world in a new way, without taking anything for granted.
In such situations, it’s useful to take your thoughts to be true.But this becomes a problem when you feel stressed. So you strive harder and harder, ignoring the messages of your punished body and the advice of your friends.
They are often valuable, but they are not “you” or “reality.” They are your internal running commentary on yourself and the world. This simple recognition frees you from the dislocated reality that we have all conjured up for ourselves through endless worrying, brooding and ruminating. If possible, bring your back a little way from the rear of the chair so that your spine is self-supporting. When you notice this, gently bring your attention back to your breath, without giving yourself a hard time — the act of realizing that your mind has wandered and bringing your attention back without criticizing yourself is central to the practice of mindfulness meditation.4.



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