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Adult Practice

Self Inquiry Meditation practice involves focusing on the practice of self-awareness, examining the nature of the Self and finding peace through insight into one’s true reality. It can help individuals cultivate a state of inner freedom and resilience, empowering them to let go of limiting thoughts, embrace the present moment, and experience a more profound sense of peace. This program encourages participants to recognize the patterns of their mind, release emotional resistance, and understand that they can live free from their inner struggles.

Overview

Program Structure

Goal

To guide adults in exploring their sense of self, detaching from limiting identities and thoughts, and fostering a sense of inner peace and self-acceptance by providing support in understanding the dynamics of their inner world, reducing emotional reactivity, and fostering an experience of freedom beyond daily stressors and self-imposed limitations.

Core Components

  • Development of self-awareness by observing thoughts and emotions without attachment

  • Practices to release limiting beliefs, fears, and emotional resistance

  • Techniques to let go of control and embrace life’s flow with acceptance

  • Reflection, meditation, and journaling to deepen insights and reinforce practices

  • Building self-compassion, presence, and resilience through awareness

Duration

8 weeks, with weekly 90-minute sessions and optional individual reflection practices throughout the week

Session 1

Exploring the Inner Landscape

Introduce participants to the concept of the “inner landscape,” where thoughts, emotions, and experiences flow.
dark-skinned woman in loose yoga clothing sitting on a rock. she is facing a scenic mounta

Activities

  • Overview of the Self Inquiry meditation; understanding that peace and contentment come from within.

  • Guided exercises in observing the mind’s activity without judgment, noting any patterns or reactions.

  • Discussions on identifying and separating from self-defining thoughts and emotional labels.

Homework

Begin a “Mind Observation Journal” to note recurring thoughts, emotions, and any mental resistance experienced each day.

Om Pose

Session 2

Cultivating the Observer Perspective

Help participants practice observing thoughts and emotions without getting entangled in them.
dark-skinned woman in loose yoga clothing sitting on a rock. she is facing a scenic mounta

Activities

  • Mindfulness exercise: Imagining thoughts as clouds drifting by, cultivating a non-judgmental awareness.

  • Group discussions on the challenges and benefits of observing without attachment.

  • Introduction to self-inquiry: practicing the question “Who is noticing this thought or feeling?”

Homework

Continue journaling, focusing on times when they could observe thoughts and emotions without identifying with them.

Session 3

Letting Go of Control and Embracing Surrender

Teaching participants how to release the desire for control and embrace the concept of surrender.
dark-skinned woman in loose yoga clothing sitting on a rock. she is facing a scenic mounta

Activities

  • Discuss the difference between control and acceptance, and how resistance often creates inner tension.

  • Guided visualization: Letting go of control by visualizing worries or stressors as leaves on a stream, drifting away.

  • Group reflection on situations in life where they feel a need for control and how it affects their well-being.

Choose one small situation daily to let go of control and reflect on how it feels to embrace acceptance.

Homework

Om Pose

Session 4

Breaking Free from Mental Patterns and Self-Limiting Beliefs

Supporting participants in identifying and releasing recurring thought patterns and limiting beliefs.
dark-skinned woman in loose yoga clothing sitting on a rock. she is facing a scenic mounta

Activities

  • Discussion on how the mind repeats familiar stories and how these can shape self-image and emotional responses.

  • Reflect on any personal limiting beliefs (e.g., “I’m not enough,” “Things must be perfect”) and how they impact their lives.

  • Group exercise in questioning the truth of self-limiting thoughts and re-framing them from a neutral perspective.

Homework

Notice any recurring limiting beliefs throughout the week, practice re-framing them, and record reflections.

Session 5

Practicing Presence and Grounding in the Now

Introduce techniques for grounding in the present moment, which can reduce stress and improve resilience.
dark-skinned woman in loose yoga clothing sitting on a rock. she is facing a scenic mounta

Activities

  • Guided mindfulness exercise focused on breath awareness and body sensation to anchor in the present.

  • Group discussion on how staying present can help in navigating life’s challenges with greater clarity and calm.

  • Reflect on any moments during the past week when they noticed themselves resisting the present and how it felt.

Homework

Practice present-moment awareness each day, noting any resistance or ease in staying grounded in their journal.

Session 6

Understanding and Releasing Emotional Resistance

Guiding participants in recognizing and letting go of emotional resistance to experience freedom and acceptance.
Om Pose
dark-skinned woman in loose yoga clothing sitting on a rock. she is facing a scenic mounta

Activities

  • Introduction to emotional resistance as a form of inner tension that blocks peace and acceptance.

  • Guided body scan meditation to notice any areas where resistance might be held physically.

  • Visualization exercise to “breathe into” any difficult emotions, softening resistance and allowing them to flow.

Homework

Practice noticing any resistance to emotions as they arise, breathing into them instead of resisting, and record the experience.

Session 7

Embracing Self-Compassion and Acceptance

Teaching participants to cultivate self-compassion and unconditional acceptance, promoting a kinder inner dialogue.
dark-skinned woman in loose yoga clothing sitting on a rock. she is facing a scenic mounta

Activities

  • Guided meditation focusing on self-compassion, offering kindness to areas of inner pain or insecurity.

  • Group reflection on past mistakes, regrets, or challenging emotions and how they might approach these with compassion.

  • Discuss the idea of self surrender by accepting oneself as they are, with no need for self-judgment or perfection.

Homework

Practice a self-compassion exercise daily, offering acceptance to any parts of themselves they typically judge or resist.

Om Pose

Session 8

Integrating Practices for Daily Inner Freedom

Encouraging participants to integrate the tools they’ve learned into everyday life for ongoing self-awareness and peace.
dark-skinned woman in loose yoga clothing sitting on a rock. she is facing a scenic mounta

Activities

  • Review of insights and practices learned throughout the eight weeks.

  • Group discussion on intentions for continuing these practices in their daily lives.

  • Closing meditation focused on envisioning a life lived with inner freedom, free from attachment to thoughts and emotions.

Take-Home Guide

A handout with mindfulness and self-awareness exercises, journaling prompts, and daily reminders to continue practicing self inquiry and self surrender.

Key Techniques and Tools

  • Mindful Observation: Developing the skill of watching thoughts and emotions without reacting, creating a sense of space and clarity.

  • Letting Go of Control: Practicing surrender to release the need for control, reducing stress and inner conflict.

  • Self-Inquiry: Asking “Who is noticing this thought?” to cultivate a perspective that sees beyond limiting beliefs.

  • Presence Practices: Mindfulness exercises such as focusing on the breath to anchor in the present moment.

  • Emotional Release Techniques: Exercises to release emotional resistance by breathing into and softening around challenging feelings.

  • Self-Compassion Practices: Cultivating a kinder and more accepting inner dialogue, essential for ongoing self-growth and resilience.

Suggested Daily Practices

  • Morning Check-In: Spend a few minutes each morning observing thoughts and setting an intention to stay present and open to life’s flow.

  • Midday Letting-Go Practice: Choose one thought, worry, or desire for control to consciously release.

  • Evening Reflection: Write in their Mind Observation Journal about any moments they practiced presence, letting go, or self-compassion.

Measuring Outcomes

Potential outcomes for this program include

  • Enhanced self-awareness and increased ability to observe thoughts and emotions without attachment

  • Reduced stress and anxiety from practicing surrender and reducing the need for control

  • Greater emotional resilience and ability to handle difficult emotions without becoming overwhelmed

  • Positive changes in self-compassion and acceptance, leading to a more peaceful inner state and well-being

Daily Schedule Example

5:00am

Self Remembrance Meditation as soon as you wake up

7:30am

Self Abiding while engaging in daily activities 

8:30am

Self Abiding while engaging in daily activities 

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