8 episodes

Lama Willa Miller, teacher with Natural Dharma Fellowship, shares a series of mindfulness meditations, recorded in the summer of 2012.

Eight Month Mindfulness Series Lama Willa Miller

    • Buddhism

Lama Willa Miller, teacher with Natural Dharma Fellowship, shares a series of mindfulness meditations, recorded in the summer of 2012.

    Month One: Mindfulness on a Visual Object

    Month One: Mindfulness on a Visual Object

    A guided mindfulness meditation on a visual object. Using the faculty of the eye can be a powerful door into mindfulness practice. In this meditation, we place a natural physical object in front of our gaze, and rest the mind calmly and non-conceputally on the object in our visual field. When the mind wanders, we bring it gently back to the object. This exercise begins to strengthen our 'muscle' of mindfulness and attention, laying the basis for a state of focused tranquility.

    • 19 min
    Month Two: Mindfulness of the Body

    Month Two: Mindfulness of the Body

    A guided meditation, building on Month One, that roots our attention and sense of presence in one of the most powerful and ubiquitous mindfulness supports: the body. In this somatic meditation, we learn to root our awareness in the physical form, and to pay attention to its innate wisdom.

    • 20 min
    Month Three: Mindfulness of the Breath

    Month Three: Mindfulness of the Breath

    The breath is one of the most ancient mindfulness meditation supports. In this guided meditation, building on Month Two: Mindfulness of the Body, we learn to focus on the breath through paying attention to the feeling in our nostrils as we inhale and exhale. This exercise begins to strengthen our 'muscle' of mindfulness and attention, laying the basis for a state of focused tranquility.

    • 22 min
    Month Four: Mindfulness of the feeling in our nostrils

    Month Four: Mindfulness of the feeling in our nostrils

    In this guided meditation, building on Month Three: Mindfulness of the Breath, Lama Willa guides students through the practice of meditating on the breath, through paying attention to the feeling in our nostrils as we inhale and exhale. In this month's version of the practice, Lama Willa pays special attention to how to skillfully draw the mind back to the object of focus, and how to say present.

    • 23 min
    Month Five: Mindfulness of the feeling in our nostrils and tagging thoughts

    Month Five: Mindfulness of the feeling in our nostrils and tagging thoughts

    In this guided meditation, building on Month Four: Mindfulness of the feeling in our nostrils, Lama Willa guides students through the practice of meditating on the breath. In this month's version of the practice, Lama Willa introduces the technique of 'tagging' thoughts in order to let them go and return to the focus of the breath. This exercise allows us to deal with thought in a relaxed and efficient way, laying the basis for a state of focused tranquility.

    • 22 min
    Month Six: Mindfulness of the feeling in our nostrils and setting our intention

    Month Six: Mindfulness of the feeling in our nostrils and setting our intention

    In this guided meditation, building on Month Five, Lama Willa guides her students through the practice of meditation on the breath. In this month's version of the practice, Lama Willa adds preliminaries to the practice of (1) reflecting on the benefits of meditation, and (2) generating intention. She points out the possibility of experiencing a state in which the mind and the object of the meditation seem to be inseparable. This exercise allows us to develop one-pointedness in meditation.

    • 23 min

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