FIFTH WEEK

Exercises for the Fifth Week:

• Practice walking meditation as much as possible
• Thirty-five minute sitting meditation, with and without the guided tape.
• 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 Meditation

• Sit 35 minutes each time, sometimes without the guided tape.
• Remember to use the tools you have previously practiced (the various meditation techniques) when applicable.
• Drop the labeling when you can stay with the bare attention of your experience moment to moment.
• Try to notice the real experiences in the moment rather than its conceptual aspect. For example, you can note “coolness” rather than thinking, “I am cold.”
• Accept the ups and downs of the practice without expectation. Sometimes the meditation is peaceful and calm and sometimes it is frustrating.
• Continue to ask yourself if you are present (knowing what you are experiencing) or your mind has wandered.
• Periodically inquire into your own attitude. Ask yourself, what is my attitude toward this experience? This question will help you to become aware of and accepting of your attitude in the present moment, not to be self-judging.

Walking Meditation

• Continue with the walking practice.
• Try to note the intention of walking. This can be made easier by saying to yourself “walking” when you walk, but also say “intending to turn” as you turn, say “turning” as you are turning.

Practice Mindfulness Throughout the Day

• Try the tools learned from the previous weeks whenever applicable.
• Continue to be mindful of physical activities, watch your likes and dislikes, judging, and other mental states both in the sitting practice and in daily activities.
• In addition, try to be aware of the clinging mind (the attachment to comfort, to pleasurable sense objects, and mental states as well as the aversion to unpleasant objects).
• Do not expect something to happen. Simply be here and now and observe life as it is happening in this moment.

Online Public Forum (recommended)
-How skillful and timely are you in using the practice tools?
- Do you still find the Metta helpful?

Q: Dr. Huynh: Metta not mentioned consistently in each area-- Seems like an afterthought here, should it be included in the weekly exercises?

• How often are you mindful of daily activities?
• Are you able to observe the clinging mind?
• Please share any meaningful experiences you have had with this practice, and/or any questions you may have.

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