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    Autumn Meditation Workbook

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    jexmix0608
    This document provides an overview and contents of a mindfulness and meditation course workbook. The workbook includes sections for course introduction, where and how often to meditate, benefits of journaling, a glossary of terms, and templates for a meditation calendar and journal. It suggests printing the workbook to write in and mark on for tracking one's daily practice over the course.

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    Autumn Meditation Workbook

    Uploaded by

    jexmix0608
    318 views27 pages
    This document provides an overview and contents of a mindfulness and meditation course workbook. The workbook includes sections for course introduction, where and how often to meditate, benefits of journaling, a glossary of terms, and templates for a meditation calendar and journal. It suggests printing the workbook to write in and mark on for tracking one's daily practice over the course.

    Original Description:

    A course by Ram Dass on mindfulness

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    This document provides an overview and contents of a mindfulness and meditation course workbook. The workbook includes sections for course introduction, where and how often to meditate, benefits of journaling, a glossary of terms, and templates for a meditation calendar and journal. It suggests printing the workbook to write in and mark on for tracking one's daily practice over the course.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    318 views27 pages

    Autumn Meditation Workbook

    Uploaded by

    jexmix0608
    This document provides an overview and contents of a mindfulness and meditation course workbook. The workbook includes sections for course introduction, where and how often to meditate, benefits of journaling, a glossary of terms, and templates for a meditation calendar and journal. It suggests printing the workbook to write in and mark on for tracking one's daily practice over the course.

    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    of 27

    COURSE WORKBOOK CONTENTS:

    Course Introduction
    Where Should I Meditate?
    How Often Should I Meditate?
    Why Journaling & Keeping a Calendar Can be
    Beneficial
    Glossary of Terms Used in this Course

    Meditation Calendar
    Meditation Journal
    Notes & Drawing Section

    We suggest printing this PDF workbook to use for


    the course, enabling you to write in the journal and
    mark on the calendar/take notes if you wish.
    When a man knows his true self for the first time, something else
    arises from the depths of his being and takes possession of him. That
    something is behind the mind: it is infinite, divine, and eternal. You
    may give it what name you wish. What exists in truth is the self alone.
    The world, the individual soul and God are all appearances in it. Like
    silver in Mother of Pearl, these three appear at the same time and
    disappear at the same time.

    Sri Ramana Maharshi

    Welcome to Your Autumn


    Mindfulness and Meditation Course

    We're so delighted that you are joining us to begin or return


    to your daily practice. We hope that through this course you
    are able to cultivate a solid foundation that will enable you to
    find a deeper balance in your life.

    To make things easier, we've compiled some course guidelines


    that you may find useful whether you are beginning a practice
    for the first time or simply rediscovering the joy of stillness
    and introspection.

    These guidelines serve as gentle suggestions, but only you


    know what works best for you, so feel free to adjust them
    accordingly. Meditation is becoming familiar with ourselves.
    Through meditation we are able to find courage to persevere
    when encountering obstacles and difficulties in our lives.
    Where Should I Meditate?

    Find a quiet space in your house where you are comfortable


    returning to on a daily basis. Make sure you have a chair or
    cushion (zafu) where you are able to sit in a comfortable,
    relaxed and upright position.

    To create an alter/puja table you can add a picture of your


    favorite deity or your Guru, a stick of incense as an offering,
    and any personal items that evoke a sense of devotion and
    love. This will help you to feel connected to your sacred
    space.

    Set your intention by picking a specific morning or evening


    time when you can devote several minutes to sitting without
    any distractions.

    Silence all of your digital devices.

    The daily repetition of the practice is what you are working


    toward, so eventually there will be no need to convince
    yourself to sit you will just naturally follow your developed
    routine. Gradually as you get into your meditation habit you
    can increase the allotted time for your practice.
    How Often Should I Meditate?

    In this course we recommend trying the daily meditations


    and mantras provided each week, practiced once per day.
    Your calendar outlines which meditation and mantras to
    practice each day of the course. If you miss a day or two,
    that's ok! Try to focus on finding a time of day that works
    best for your schedule, whether it's early in the morning or
    before bed.

    We also recommend that you do a very short reflection


    before you go to sleep. It can be in the sacred space that you
    have set up or lying in your bed before drifting to sleep.
    In that moment connect with that warm place in the center
    of your chest that is your Spiritual Heart - and repeat I am
    Loving Awareness several times until your attention moves
    from your ego/mind to your spiritual heart/soul.

    This is Ram Dass penultimate teaching which is found in


    week four of this course - which is to bring ourselves into a
    compassionate and loving heart space first towards
    ourselves and then spreading that love and compassion
    through loving kindness to all beings.

    By doing this, even for just a moment or two we may find


    ourselves sleeping more deeply and waking more refreshed.
    Why Journaling and Keeping a
    Calendar can be Beneficial

    We recommend that each day after meditating you take a


    few minutes to reflect in your journal (which you will find in
    this workbook). Here are a few suggestions on what to reflect
    on - you can also find weekly prompts in the course
    dashboard:

    What phenomena appeared during meditation that


    disrupted your balance?
    What thoughts or emotions got the better of you?
    What body sensations did you experience?
    What was the voice-track in your mind?
    What was the underlying emotion you experienced?

    Charting your daily practice can be a good way to appreciate


    the growth that happens when you become more aware,
    through meditation. You can simply record the type of
    meditation and its duration - along with your reflections and
    contemplations that came up during your practice.

    You will find that once you have developed strong


    meditative and mindful habits your life will change. The old
    self-defeating habits and patterns will slowly dissolve and
    true balance will gradually awaken in your life. Through daily
    small changes of routine, your whole life can shift over time
    to a new perspective.
    Glossary of Terms Used
    in this Course
    Anapanasati (Pali): A form of meditation that focuses solely on
    the breath.

    Bhakti Yoga Tradition: The Sanskrit word bhakti comes from


    the root bhaj, which means to adore or worship God. Bhakti
    yoga has been called love for love's sake and union through
    love and devotion. Bhakti yoga, like any other form of yoga, is
    a path to self-realization, to having an experience of oneness
    with everything.

    Ego: The pattern of conditioned habits that we mistake for a


    sense of self.

    Guru: The Guru Gita aptly describes the guru as dispeller of


    darkness (from gu, darkness and ru, that which dispels). A
    true, God-illumined guru is one who, in his attainment of self-
    mastery, has realized his identity with the omnipresent Spirit.
    Such a one is uniquely qualified to lead the seeker on his or
    her inward journey toward perfection.

    Karma/Kamma (Sanskrit/Pali): Action, deed; the law of cause


    and effect; intentional action, either wholesome or
    unwholesome that brings either pleasant or unpleasant results
    respectively.
    Mantra: The word mantra can be broken down into two parts:
    man, which means mind, and tra, which means transport or
    vehicle. In other words, a mantra is an instrument of the
    minda powerful sound or vibration that you can use to
    enter a deep state of meditation. Like a seed planted with the
    intention of blossoming into a beautiful perennial, a mantra
    can be thought of as a seed for energizing an intention.

    Nirvana: A transcendent state in which there is neither


    suffering, desire, nor sense of self, and the subject is released
    from the effects of karma and the cycle of death and rebirth.
    It represents the final goal of Buddhism.

    Puja table: A low surface or table where you can create a


    sacred space for meditation or prayer, you can add figures of
    deities who inspire you (murtis), sacred stones, incense &
    candles, texts, prayer beads or any other objects you hold
    sacred.

    Vipassana Meditation: Vipassana, or insight meditation, is the


    practice of continued close attention to sensation, through
    which one ultimately sees the true nature of existence.

    Zafu: A traditional meditation cushion that is usually round


    and firm.
    Your Meditation & Mantra Calendar
    Below you'll easily find which mantra/meditation to practice each
    day of the course.
    Day 1 - Friday, September 22nd
    Start Time: End Time:
    Notes:

    Day2-Saturday, September 23rd


    Start Time: End Time:
    Notes:
    Day3- Sunday, September 24th
    Start Time: End Time:
    Notes:

    Day4-Monday, September 25th


    Start Time: End Time:
    Notes:
    Day5-Tuesday, September 26th
    Start Time: End Time:
    Notes:

    Day6-Wednesday, September 27th


    Start Time: End Time:
    Notes:
    Day7-Thursday, September 28th
    Start Time: End Time:
    Notes:

    Day8-Friday, September 29th


    Start Time: End Time:
    Notes:
    Day9- Saturday, September 30th
    Start Time: End Time:
    Notes:

    Day10-Sunday, October 1st


    Start Time: End Time:
    Notes:
    Day11-Monday,October 2nd
    Start Time: End Time:
    Notes:

    Day12-Tuesday, October3rd
    Start Time: End Time:
    Notes:
    Day13-Wednesday,October 4th
    Start Time: End Time:
    Notes:

    Day14-Thursday, October 5th


    Start Time: End Time:
    Notes:
    Day15-Friday, October 6th
    Start Time: End Time:
    Notes:

    Day16-Saturday, October 7th


    Start Time: End Time:
    Notes:
    Day17-Sunday, October 8th
    Start Time: End Time:
    Notes:

    Day18-Monday, October 9th


    Start Time: End Time:
    Notes:
    Day19-Tuesday, October 10th
    Start Time: End Time:
    Notes:

    Day20-Wednesday, October 11th


    Start Time: End Time:
    Notes:
    Day21-Thursday, October 12th
    Start Time: End Time:
    Notes:

    Day22-Friday, October 13th


    Start Time: End Time:
    Notes:
    Day23-Saturday, October 14th
    Start Time: End Time:
    Notes:

    Day24-Sunday, October 15th


    Start Time: End Time:
    Notes:
    Day25-Monday, October 16th
    Start Time: End Time:
    Notes:

    Day26-Tuesday, October 17th


    Start Time: End Time:
    Notes:
    Day27-Wednesday, October 18th
    Start Time: End Time:
    Notes:

    Day28-Thursday, October 19th


    Start Time: End Time:
    Notes:
    Notes & Drawing

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