WEEK 21
Meditation Practice
This week we reach the maximum amount of time we’ll be spending in meditation each day — 20 minutes Monday-Saturday and 30 minutes on Sunday. For most people this is doable long-term — it usually takes a little effort to free up the time to begin with but remind yourself that you deserve this time to sit in stillness so you can stop suffering and fall in love with the world.
Monday — 5 minutes Breath Awareness + 15 minutes Body Awareness — Sitting of Strong Determination
Tuesday — 5 minutes Breath Awareness + 15 minutes Body Awareness — Sitting of Strong Determination
Wednesday — 5 minutes Breath Awareness + 15 minutes Body Awareness — Sitting of Strong Determination
Thursday — 5 minutes Breath Awareness + 15 minutes Body Awareness — Sitting of Strong Determination
Friday — 5 minutes Breath Awareness + 15 minutes Body Awareness — Sitting of Strong Determination
Saturday — 5 minutes Breath Awareness + 15 minutes Body Awareness — Sitting of Strong Determination
Sunday — 5 minutes Breath Awareness + 20 minutes Body Awareness + 5 minutes Loving-Kindness
Monday — 5 minutes Breath Awareness + 15 minutes Body Awareness — Sitting of Strong Determination
Tuesday — 5 minutes Breath Awareness + 15 minutes Body Awareness — Sitting of Strong Determination
Wednesday — 5 minutes Breath Awareness + 15 minutes Body Awareness — Sitting of Strong Determination
Thursday — 5 minutes Breath Awareness + 15 minutes Body Awareness — Sitting of Strong Determination
Friday — 5 minutes Breath Awareness + 15 minutes Body Awareness — Sitting of Strong Determination
Saturday — 5 minutes Breath Awareness + 15 minutes Body Awareness — Sitting of Strong Determination
Sunday — 5 minutes Breath Awareness + 20 minutes Body Awareness + 5 minutes Loving-Kindness
Mindful Living Practice — Stop and Stroke the Cat
I have never felt so lost and so fragile as when I lost my Dad to cancer. At times, it felt like I was drowning in a deep sea of sorrow that is beyond words — wave after wave of grief would knock me to my knees as I woke up to this precious gift of being alive.
During that time, it was the soft and gentle moments of peace and connection that reminded me how grief and love have been woven together from the beginning — and that this world is overflowing with love if only we slow down enough to notice it. There are cats to stroke and sunsets to watch and oceans to paddle in and blooms of sweet honeysuckle to smell and star-littered skies to stand under in awe.
We scuttle along like beetles, as if our whole purpose in life is to get everything done. But it is these tiny, tender moments of beauty and inspiration and wonder that will ground us when we are feeling lost and nourish us when we are feeling empty.
This week, focus on slowing down to notice the beauty of the world — consciously look for all the small soul-nourishing wonders that are so easy to miss if we are not fully present. If you see a cat lounging across a pavement, pause to stroke it. If you spot some wildflowers popping up through the cracks in the concrete, pause to admire their beauty. If you notice the wind whistling through the trees, pause to listen, to really listen, to the noise of nature so you can reconnect with the song of the world.
During that time, it was the soft and gentle moments of peace and connection that reminded me how grief and love have been woven together from the beginning — and that this world is overflowing with love if only we slow down enough to notice it. There are cats to stroke and sunsets to watch and oceans to paddle in and blooms of sweet honeysuckle to smell and star-littered skies to stand under in awe.
We scuttle along like beetles, as if our whole purpose in life is to get everything done. But it is these tiny, tender moments of beauty and inspiration and wonder that will ground us when we are feeling lost and nourish us when we are feeling empty.
This week, focus on slowing down to notice the beauty of the world — consciously look for all the small soul-nourishing wonders that are so easy to miss if we are not fully present. If you see a cat lounging across a pavement, pause to stroke it. If you spot some wildflowers popping up through the cracks in the concrete, pause to admire their beauty. If you notice the wind whistling through the trees, pause to listen, to really listen, to the noise of nature so you can reconnect with the song of the world.
If you can, see if you can keep up the mindful living practices from the last few weeks too. If you need a reminder, I’ve popped them below.
Week 1 -- Don’t Scratch the Itch
Week 2 — Non-Harm
Week 3 — Non-Stealing
Week 4 — Speak Only Kindness
Week 5 — Take a Break From Intoxicants
Week 6 — Conscious Relationships
Week 7 — R.A.I.N
Week 8 — Send Happiness
Week 9 — Let Someone Else Be Right
Week 10 — Wash Up
Week 11 — Play
Week 12 -- Practise the Pause
Week 13 — Practise Intentional Meandering
Week 14 — Take a Break From Social Media
Week 15 — Practise Urge Surfing
Week 16 — Practise C.O.A.L.
Week 17 — Practise Gratitude
Week 18 — Practise Thought Catching
Week 19 — Act On Every Impulse To Give
Week 20 — Practise Silence
Week 1 -- Don’t Scratch the Itch
Week 2 — Non-Harm
Week 3 — Non-Stealing
Week 4 — Speak Only Kindness
Week 5 — Take a Break From Intoxicants
Week 6 — Conscious Relationships
Week 7 — R.A.I.N
Week 8 — Send Happiness
Week 9 — Let Someone Else Be Right
Week 10 — Wash Up
Week 11 — Play
Week 12 -- Practise the Pause
Week 13 — Practise Intentional Meandering
Week 14 — Take a Break From Social Media
Week 15 — Practise Urge Surfing
Week 16 — Practise C.O.A.L.
Week 17 — Practise Gratitude
Week 18 — Practise Thought Catching
Week 19 — Act On Every Impulse To Give
Week 20 — Practise Silence