This week’s focus – Mindfulness and Happiness


Rapid Mindfulness:

7 – 4 – 8 Breathing – Members will be asked to inhale to the count of seven, hold their breathe to the count of four and exhale to the count of eight, as suggested by one of the BS4 Mindfulness Facebook members.

Short Exercise: Mantra Meditation

Members will be asked to sit on their mats or on a chair, with straight backs and their eyes closed. Hands can either be on the knees or palms and fingers touching in ‘Prayer Hands’.

This type of meditation generally has an ‘intention’ and members will be asked to focus on ‘happiness’.

The group will spend 7 minutes using the work ‘Om’ on each exhale. If chanting does not work for an individual, they can fall into a silent meditation for the rest of the time.

Discussion point: Happiness Through Meditation

Respected Buddhist meditation teacher Mingyur Rinpoche asks:

Who makes problems? We humans. And who is the controller of the human? The mind. And how to control the human mind? Through meditation. If you can control the pilot, then the pilot can control the plane.

Homework Challenges Discussion:

Members will look at whether they managed to make time to try out the seated meditation technique this week and feedback on how mindfulness impacted on their week.

Feature Meditation:

Guided Meditation – Mindfulness Guided Meditation for Happiness, Healing, and Joy

Optional Homework Challenges:

  • Focus on one person this week and try and bring some loving- kindness to their lives, perhaps a family member or a co-worker. This might be making them a cup of tea, running them a bath or having lunch together.
  • Members will be invited to explore mantra meditation, perhaps looking for different words to chant.