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Week Six

10 min Habit
00:00 / 10:17
20 min Habit
00:00 / 20:13
+ Habit Practice 2 times a day, everyday.
You can set your timer for whatever you have time for: 5, 10, 15 or 20 min. Aiming for 15-20 as much as possible and as time allows.  You may also like to increase your time to 30 min if you're not feeling well, to speed healing.
Mountain Meditation
00:00 / 15:49
+ At least twice this week to connect with inner resources that reflect stability, receptivity, majesty, dignity, stability, roundedness and more while you put together your personal practice.

And Beyond

Some Ideas to Keep Up Formal Mindfulness Practice

+ Experiment with keeping up a regular schedule of moving body practice. 
+ You may turn to a body scan in times of sickness, illness or pain to befriend and nurture the body, or to simply relax or fall asleep or if you feel you've been caught in your head too much.
+ Practice anchor meditation should you find yourself consistently getting swept away from your center or before an event you really need your inner strength for. 
+Turning Toward the Unwanted meditation when you've become snagged by a thought or emotion, fallen into rumination, or dealing with a constant pain.
+ Practice Open Awareness when you find yourself overwhelmed, overstimulated, or taking on external energy that doesn't belong to you.
+ Continue to practice Loving Kindness as a reminder to check in on the life of the heart. This could be a nice preparation before encountering loved ones, if you have been hard on yourself, or if you're struggling to forgive or release resentment.
+ Practice Mountain Meditation should you notice agitation or restlessness in the body. Keep it as a symbol in your back pocket to invoke you're inner stability in times of change or adversity.

Week Five

Week 5 Habit Practice
00:00 / 18:54
2 times a day, everyday.
Experiment  with going without the recording and using your timer to practice on your own for at least the two days leading up to the next class.
Open Awareness Practice
00:00 / 23:51
Loving Kindness
00:00 / 12:32
At least once each this week + at least one body practice of your choice.

Advance: Experiment with putting together your own practice, alternating any sitting practice with any body practice everyday or combining the two.
Print out and complete the Difficult Communications Calendar for everyday.
Difficult Communication =  moments of communication and interpersonal relating needing more effort or skill to accomplish, deal with, or understand.
Field Notes: Recognize any use of maladaptive communication patterns and styles, or receptivity patterns. What are you learning from personal practice that can be included in interpersonal relations?

(Mainly: friendliness, curiosity and openness–new possibilities. (This may include a PAUSE, touching in on one's anchor before responding as a way to ground or center oneself  OR the option that that there may be nothing to do– so often reactivity fuels an urgency to fill space.)
+Revisit your intake form responses, specifically, your expectations for the class, your biggest challenges, etc. What, if anything, has shifted?

+Take any opportunity to walk mindfully: on the way to your car, getting the mail, taking out the trash, etc. Allow the awareness of your body moving and your senses to bring you into the present moment.

Week Four

Week 4 Habit Practice
00:00 / 19:12
2 times a day, everyday
Week 4 Body Scan
00:00 / 30:13
Standing Movement Practice
00:00 / 23:39
Turning Toward the Unwanted
00:00 / 17:11
At least once each this week.

Advance: Alternating between the three each day.
Refer to Body Positions in Diagram 1 and Diagram 2 for Standing Movement Practice.
Print out and complete the Unpleasant Events Calendar for everyday.
Field Notes: Explore how bringing awareness to the unwanted moments we typically turn away from give us access to more directly knowing our moment-to-moment experience. This direct knowing will often shift perception (remember the 9 Dots!) and opens us up to a broader perspective.

In this space of seeing more clearly, was it possible for you to step out of reactivity and autopilot? Often with a change in view, new behaviors arise spontaneously.
+ Continue to work with your consumption or "what you take in", perhaps choosing one new action or area to bring awareness to. Making one change in media/digital consumption to better reflect and align with what's been learned though your practice.
+ Continue with informal practice whenever and wherever you remember to. Allow this to be playful and inviting, defying the artificial urgency of our days and instead basking in the task at hand.

Week Three

Week 3 Habit Practice
00:00 / 14:16
2 times a day, everyday
Week 3 Anchor Practice
00:00 / 20:04
Lying Down Movement Practice
00:00 / 26:57
At least once each this week.

: Alternate between the 3 everyday.

Refer to Diagram 1 and Diagram 2 of Lying Down Movement practice positions.
Week 3 Body Scan
00:00 / 30:13
Print out and complete the Conscious Consumption Calendar for everyday, paying attention to what you take in: physically though food & drink, also through your other senses; media, TV, internet. Notice the effects-and consider the result–Is it what you want?
+ Eat at least one meal with full awareness. If this isn't possible, take the first 3-5 bites of your meal mindfully. If you regularly eat a meal with family or friends, this may be a practice you can share with your dining partners.


Week Two

Week 2 Habit Practice
00:00 / 07:45
2 times a day, everyday
Week 2 Anchor Practice
00:00 / 15:23
Week 2 Body Scan
00:00 / 14:57
At least once each this week.

Advance: alternate between the two everyday.
Print out and complete the Pleasant Events Calendar for everyday
+ Notice autopilot habits and insert one small change. 

Field Notes: Once you bring awareness to them–do they stay automatic? What shifts? Are there particular experiences (fatigue, overwhelm) or particular circumstances (certain people, certain environments) where being on autopilot occurs more frequently? 

+ Bring raisins to class next week.

Week One

Week 1 Habit Practice
00:00 / 08:00
Once everyday, alternating between morning and afternoon.
Week 1 Find Your Anchor
00:00 / 12:03
At least twice this week.

Advance: Everyday
Print or copy to notebook and solve.

Field Notes: Notice how you approach the assignment–What thoughts and emotions arise as you approach it, attempt it, solve or unsolve it, think about presenting your work in week two?
+Choose a daily activity to bring full awareness to for the week for informal practice (slowness, though helpful, is not necessary, just do one thing at a time, with full presence).  Examples: brushing teeth, washing face, making coffee or tea, feeding the dog or cat, cleaning or other chores, reading to someone else, getting the mail, etc. Should be brief, something done every day, and fairly routine and ordinary.
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