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FIRST WEEK

Exercises for the First Week:

  • Listen to the 1st audio-guided instructions
  • Five minute walking meditation
  • Fifteen minute sitting meditation
  • If you have time, do the Body Scanning, but not in place of the formal sitting meditation
  • Practice mindfulness throughout the day
  • Use the online public forum to share your comments of your experience

However, if this is too long to practice sitting or walking meditation, do what is comfortable for you and add more time to each practice when you are ready.

Listen to the audio-guided instructions for sitting meditation involving: 1) loving-kindness and 2) mindfulness of the body. If you have difficulty sitting up during the first week, try to lean against the wall, back of a chair, or use a reclining chair.

We will be using the breath as an “anchor.” It will be the starting and returning point in the meditation practice. Begin by paying attention to your breathing as you inhale and exhale. Try to breathe as naturally as possible, without controlling the pace of your breathing, except for a few deep, abdominal breaths at the beginning of the sitting meditation. When your mind wanders, bring your attention back to your breathing. Do this every time you notice your mind has wandered. Do this without judging, for example, by saying to yourself “I can’t meditate” or “I will never be able to meditate.” Remember that the nature of the mind is to jump from thought to thought; therefore do not be discouraged when your mind does so.

Ways to Help You Focus on Your Breathing

One way to keep the mind from wandering is to count the breaths to five: “inhale…one, exhale… one, inhale…two, exhale…two…” (After reaching five breaths, begin with “one” again or begin again if you lose track of the counting). Another way to keep your mind from wandering (particularly if there is a gap between the exhale and the inhale) is to be aware of the gap.

Daily Walking and Sitting Meditation

It is recommended that you try to do the sitting meditation at the same time everyday. Pick a time when you are unlikely to be interrupted. Most people sit in the early morning before breakfast and/or in the evening before bedtime (when the stomach is not full). Doing walking meditation before sitting can be a good transition from daily life to sitting meditation. Begin the walking meditation for about five minutes before doing the sitting meditation for fifteen minutes. It is better to practice twice a day if possible. If you do not have time to meditate, try to do the sitting meditation for just two minutes. This is better than not doing it at all, and it will help build your meditation practice. Be sure to follow the audio-guided instructions.

Body Scanning - Optional

Do the body scanning as often as you find it helpful, but not in place of the formal sitting meditation (instructions are found on the website).

Practicing Mindfulness Throughout the Day

  • Notice the sounds of birds or the light shining through the leaves and branches of a tree.
  • Be aware of your breath whenever you remember. You can connect with your breathing periodically throughout the day by noticing the depth and pace of the breath.
  • Some sounds can be used as reminders to be mindful. For example, the sound of the doorbell or telephone can be used as reminders to be mindful. When you hear these sounds, pause and relax for a few seconds. Take a couple of mindful breaths, or simply bring your attention to the present moment and be mindful of what you are doing. Stopping at stop sign or stoplight is another opportunity to be mindful, but be sure to notice when the light turns green!


Public Forum (Recommended)

We invite you to use the online public forum to share your thoughts and experiences with the mindfulness practice. The following are suggestions of things you can write about, but feel free to write about your experience with the practice, and post any questions you may have about the mindfulness practice:

  • How is your ability to be patient?
  • Do you notice that you have many thoughts?
  • Do you feel more relaxed or more nervous/agitated?
  • Are you able to be mindful a few times during the day?
  • How do you find the loving-kindness (Metta) practice?

You may find that your experience is shared by others as well.

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