FOURTH WEEK

Exercises for the Fourth Week:

• Listen to the 4th audio-guided instructions
• Twenty minute walking meditation
• Thirty minute sitting meditation with and without guided tape (alternate)
• Eat one complete meal mindfully
• Practice mindfulness throughout the day
• Use the online public forum to share your comments and 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 Meditation

• Follow the fourth audio-guided instructions.
• You can go back to the previous instructions if you find it helpful.
• Try one silent sitting a day and one with the guided instruction.
• Try to do a sitting meditation for 30 minutes without the guided tape.
• Try to work more skillfully with the hindrances. The five hindrances of the practice are: Boredom, Restlessness, Sloth, Torpor, and Doubt in the practice.
• Periodically ask yourself if you are present (knowing what you are experiencing), or your mind has wandered.

Walking Mediation

• Try to do a walking meditation for 20 minutes, if possible.
• Try to be aware of the intention (the “about to” moment in the mind) before each step during the walking meditation.

Practice Mindfulness Throughout the Day

• If possible, note the intention (the “about to” moment) before reaching (with your arm) and note it as “intending to reach” or changing posture: getting up (“intending to get up”), sitting down (“intending to sit”) etc… Though this may seem tedious, it is a way to bring oneself back to the present moment.
• When adding opportunities to be mindful, be creative and playful. Do it joyfully, not with pressure to perform. Reflect on the lightness of joyous effort (the open-minded, relaxed interest without expectation or excessive tension)
• Try to eat one complete meal mindfully in silence this week.
• Continue to be mindful each time you walk.
• Be aware of the commenting and judging mind (to some unpleasant experience, the reaction of the mind to likes and dislikes) and note it as “judging”. Watch it fade when you are mindful of it.

Public Forum (Recommended)

• How do you value silence? Describe and expand on your experience of silence.
• How often are you aware of your intention (the intending to do an action before one actually initiates it?)
• How is your stress level this week?
• How is your ability to watch your mind’s reactions?
• Please record any experience that is meaningful to you, and feel free to post any questions that you may have.

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