The Mindfulness Habit by Kate Sciandra

Author:Kate Sciandra
Language: eng
Format: epub
Tags: mindfullness habit, mindfullness, meditation, empowerment, kate shiandra, schiandra
Publisher: Llewellyn Worldwide, LTD.
Published: 2014-11-21T00:00:00+00:00

Creating the Mindfulness Habit: Week 3

Practice, Part 1

Each day, choose one or two of the activities you learned in Weeks 1 and 2 (square breathing, the three-part breath, standing meditation, sense of touch) to practice. Practice them mindfully, giving them your full attention.

Take note of how you feel before and after you do the activity. You can either set aside a specific time to do it, or, as you begin to notice your opportunities to practice more and more often, do it as part of your everyday activities if you remember or decide to. Be sure to keep notes on your experiences in your journal. Again, the journal is a tool for fully considering and spending time with your experiences and will assist you in integrating them into your mind and body more fully and more deeply.

Practice, Part 2

Practice the meditation on listening each day. Again, you can make this something for which you create a time to practice, and if the opportunity arises, you could choose to do it as part of your everyday activities. It can be just a few moments, or set your timer and go for ten minutes. Vary the kind of place that you practice it.

If you would like, one time this week you may choose a piece of music to listen to for your mindful listening. Choose something instrumental (no vocal, no lyrics), and it is better to find something unfamiliar. Listen to this as you would any other sounds, letting the music unfold and reveal itself to you. This version can be both easier and more difficult than listening to the random sounds that you experience in a room or outside, as music can have an intellectual and emotional component. If the music provokes feelings for you, you don’t have to pretend not to have them; just acknowledge that they are occurring and don’t fall down the rabbit hole into them. Observe and accept them as you would any thoughts or feelings, and then come back to the present moment. Integrate your sense of touch with this experience if you find it very difficult to let go of an emotional charge.

Make notes in your journal about when you decided to practice listening, what you felt like before you began and what you felt like after you finished. These descriptions are for your purposes only, so use whatever kind of descriptive language you choose that best expresses your experiences, sensations, and feelings.

Practice, Part 3

Practice walking meditation at least three times this week. Each time, make notes in your journal. Consider the following questions in relationship to your experiences:

When did you choose to do the walking meditation?

What did you notice in your body while you were walking? What did you notice in your mind?

What caused you to struggle and what did you find rewarding?

What did you notice at the end?

As you practiced it over time, what changed for you?

Now that you’ve done it a couple of times, what

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