SECOND WEEK

Exercises for the Second Week:

• Listen to the 2nd audio-guided instructions
• Ten (10) minute walking meditation
• Twenty (20) minute sitting meditation
• Practice eating mindfully at least once during the week
• 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.

Sitting and Walking Meditation

• Follow the second audio-guided instructions for this week.
• Increase sitting meditation to at least 20 minutes a day.
• If you have difficulty with the Metta meditation, you can do the walking meditation instead.
• Pay attention to the physical sensations associated with breathing. This can be observed objectively by noting the basic sensations as pressure, vibration, or temperature (warmth or coolness), as well as the rhythm and depth of your breath. As you become more experienced with mindfulness meditation, you can consider other physical sensations as well. For example, if you have pain or itchiness, you may be able to focus on this sensation and observe it.
• Practice walking meditation a little longer (ten minutes instead of five) if possible.

Practice Mindfulness Throughout the Day

• Pay more attention to the mindfulness of walking during the day. Feel the steps or the breeze against your skin.
• Add one more activity to being mindful of, such as stepping, reaching, bending, slipping on shoes, putting on a dress or shirt, and so on.
• Notice some physical sensations as pleasant or unpleasant and label them as such.
• Whenever possible, embrace any discomfort you may be feeling and observe it with compassion, rather than wishing it away, as some of these sensations may be related to your diagnosis.
• Try to cut back on watching television or listening to the radio (particularly programs that generate negative emotions) and use that time instead for a mindful walk, or Metta meditation. You may find the quietness to be more conducive to mindfulness practice and helpful in reducing stress.

Eating Meditation

For this exercise, use a few snack chips, raisins or peanuts. You can try to do this exercise within the first few minutes of your meals.

• Take a moment to briefly reflect on its origin: a kernel of corn, the sun, the rain, and the amount of labor involved in getting this food to your hand. Appreciate the kernel of corn (or whatever food you choose) that is available to you. Too often, food is taken for granted.
• Next, look at it. Notice its form, texture, color, and shape. Silently say (note) to yourself “seeing…”and be mindful of seeing the food.
• Feel it with your fingers (note “touching”), feel the roughness, graininess, smoothness or temperature.
• Now slowly bring the food to your mouth while feeling the movement of your hand and arm, and be aware of it touching your lips.
• Close your mouth and feel the food touching your tongue. Gently chew it and note “chewing,” then note “tasting.” Notice the changing texture of the food from solid to paste and the changing taste, note “swallowing.” Be aware of the morsel of food going down your throat. Reflect on how it becomes a part of you.
• Repeat with the rest of the food and pay attention to some other aspects of the experience like pleasantness or unpleasantness.

Public Forum (Recommended)

The following are suggestions to write about:

• Describe the quality of the sitting meditation
• How often are you mindful of the actions of the week?
• Are you able to notice the pleasant or unpleasant [aspects of bodily sensations?
• Do you enjoy eating mindfully? Describe your experience of eating mindfully
• Do you like being quiet? Describe your experience of being quiet.
• Describe your stress level since you have begun the mindfulness practice?
• Reflect on your ability to be “present” with daily experiences.

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