The Mind Illuminated (TMI) Stage Two Meditation (1 Hour)

A full hour of guided practice for Stage Two of The Mind Illuminated, John Yates' map of meditation. Stage Two is all about the wandering mind: noticing sooner when your attention has drifted off the breath, and coming back without frustration.

This is not a quick reset. It is a long sit for people who want to actually build the skill, one gentle return at a time. Find a comfortable position, settle in, and let this run.

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Transcript

SPEAKER_02 0:18

Welcome to this guided meditation based on the Mind Illuminated Meditation Training System. The track is designed to be listened to repeatedly, helping you establish a consistent and diligent meditation practice. Well, there is a good amount of guidance provided. There will also be periods of silence for you to practice the prompts on your own. This allows you to gradually become more independent in your meditation practice. Today we will be focusing on stage 2 practice aimed at shortening the periods of mind wandering and extending the periods of sustained attention to the meditation object. Let's begin by preparing ourselves for the six-point preparation for meditation. This preparation helps to set a strong foundation for our practice by addressing our motivation, goals, expectations, diligence, distractions, and posture. And one is motivation. Let's take a moment to review our general motivation for meditating today. Most with yourself and accept your reasons without judgment. For example, you might think more peace of mind. I want more tranquility. Your motivation is acknowledge it.

SPEAKER_00 1:37

Guide your practice.

SPEAKER_02 1:56

So decide on a simple, reasonable goal for the session. Helps to provide direction and focus. For example, you might set a goal like I will not get annoyed when my mind wanders. Simple and achievable.

SPEAKER_00 2:12

And try to link it with something that you're struggling with in meditation.

SPEAKER_02 2:37

It's important to be gentle with yourself and to remember that there is no such thing as bad meditation. Find enjoyment in every session, regardless of the outcome. This attitude helps to cultivate a positive and accepting mindset. So resolve to practice diligently for the entire session, beginning to end. Diligence means engaging wholeheartedly in the practice rather than spending your time on the cushing planning or daydreaming.

SPEAKER_00 4:07

Acknowledge these thoughts and emotions and set the intention to set them aside during a meditation.

SPEAKER_02 4:28

You may not be wholly successful in keeping distractions at bay, hunting the seed of intention is an important step.

SPEAKER_00 4:39

Review your posture and get comfortable.

SPEAKER_01 5:07

Close your lips, breathe naturally through your nose, and relax your body like a lump of soft clay, solid and stable, but pliant.

SPEAKER_02 5:31

That we've prepared mind for meditation. We will move through a gradual four-step transition to a meditation object, which is the breath at the nose. Transition helps to calm the mind and focus our attention. Remember, there will be periods of silence during this practice to allow you to deepen your experience with each prompt. One is to focus on the present. So close your eyes, just become present. Allow your attention to move freely among sounds, bodily sensations, smells, or thoughts you may experience.

SPEAKER_01 6:35

If your attention is captured by a thought, gently return to the present.

SPEAKER_00 10:38

Allow sounds, smells, and thoughts to come and go without focusing on them. Step three, we'll be focusing on the bodily sensations related to the breath.

SPEAKER_02 15:24

Without suppressing anything else, restrict your attention to the sensations of movement produced by breathing around the nose, face, chest, and abdomen. Direct your attention to the sensations produced by the air moving in and out of your nostrils. Identify where these sensations are clearest inside the nostrils, at the tip of the nose, on the upper lip, or elsewhere.

SPEAKER_00 20:49

Just keep your attention on this area, maintaining peripheral awareness of background sensations.

SPEAKER_02 25:13

But we have transitioned to a meditation object. We will spend the remainder of our session focusing on the sensations of the breath at the nose. Stage two of the shortened the periods of mind wandering and extend the periods of sustained attention to the meditation object. The beginnings and endings of each breath.

SPEAKER_00 26:23

No rush to do this.

SPEAKER_02 33:53

Appreciation of waking up, remembering the breath of the training and conscious process that happens sooner and more often. Short than periods of mind wandering. After you've saved the moment, you can gently redirect your attention back to the meditation object. Sensations, thoughts, memories, and feelings to continue in the background. Remain focused on the breath. It helps to strengthen your ability to take a follow in the breath. Find reasons to take interest in the breath. At the exact moment the outbreath begins and ends. Active engagement counters the natural tendency for attention to shift. Identify with impatience by thinking. Impatience is a rising. Focus on the positive aspects of your experience, such as the relaxation of your body or the focus of your mind.

SPEAKER_00 44:57

Making meditation more satisfying and enjoyable.

SPEAKER_02 52:28

Find yourself in this monkey mind state. Expand the space in which you allow attention to move. Include your entire body if needed.

SPEAKER_00 53:02

Expanding the area of attention. We conclude our session.

SPEAKER_02 58:50

Take a moment to reflect on your practice. During stage two means you can sustain attention on the meditation object for minutes. Only a few seconds. I meant effort put into mattering. The early stages are far beyond anything you can imagine. You bring your awareness back to your body and the room around you.