WEEK 6
Meditation Practice
We’re sticking with the same types of meditation this week but increasing the time we spend meditating by a couple of minutes. By now, you may notice that you’re mind quietens down quicker, you get lost in thought less often, and when you do find yourself caught up in mental stories, you can bring yourself back to your breath much more easily. If not, be patient — it’ll come!
On Sunday this week, we’ll meditate for 15 minutes — the longest we’ve practised for so far. Notice if practicing for this amount of time comes naturally and feels good or if there is element of frustration and resistance. If there is resistance, trust that as your meditation practice strengthens, you will feel less resistance, not only towards meditation, but towards life itself.
Monday — 10 minutes Breath Awareness
Tuesday — 10 minutes Breath Awareness
Wednesday — 10 minutes Breath Awareness
Thursday — 10 minutes Breath Awareness
Friday — 10 minutes Breath Awareness
Saturday — 10 minutes Breath Awareness
Sunday — 10 minutes Breath Awareness + 5 minutes Loving-Kindness
On Sunday this week, we’ll meditate for 15 minutes — the longest we’ve practised for so far. Notice if practicing for this amount of time comes naturally and feels good or if there is element of frustration and resistance. If there is resistance, trust that as your meditation practice strengthens, you will feel less resistance, not only towards meditation, but towards life itself.
Monday — 10 minutes Breath Awareness
Tuesday — 10 minutes Breath Awareness
Wednesday — 10 minutes Breath Awareness
Thursday — 10 minutes Breath Awareness
Friday — 10 minutes Breath Awareness
Saturday — 10 minutes Breath Awareness
Sunday — 10 minutes Breath Awareness + 5 minutes Loving-Kindness
Mindful Living Practice — Conscious Relationships
Another moral practice that is often encouraged in order to reduce our suffering is to abstain from sexual misconduct. At the extreme end, some religions and spiritual practices encourage people to take a vow of celibacy, but we can also practise this through conscious sexuality — through bringing conscious awareness to our intentions and feelings before, during, and after our sexual encounters, through using our sexuality as a tool for growth and connection, and through learning how to be present with yourself so you can be fully present with another.
This week, focus on bringing loving awareness to all your relationships (not just your sexual one/s). Instead of being on autopilot and reacting blindly to your impulses, pay attention to what you are feeling beneath the impulse — loneliness, boredom, passion, love, pleasure, aggression, tenderness, care, compulsion…
See if you can hold someone’s gaze a little longer instead of looking away because it feels too intimate, or stay in that hug for a few more seconds than you usually would even if it makes you feel vulnerable. Stepping out of autopilot and being more vulnerable, more real, and more open can be scary but it leads to deeper and more meaningful relationships.
By allowing ourselves to be seen fully, we allow ourselves to be loved fully too.
This week, focus on bringing loving awareness to all your relationships (not just your sexual one/s). Instead of being on autopilot and reacting blindly to your impulses, pay attention to what you are feeling beneath the impulse — loneliness, boredom, passion, love, pleasure, aggression, tenderness, care, compulsion…
See if you can hold someone’s gaze a little longer instead of looking away because it feels too intimate, or stay in that hug for a few more seconds than you usually would even if it makes you feel vulnerable. Stepping out of autopilot and being more vulnerable, more real, and more open can be scary but it leads to deeper and more meaningful relationships.
By allowing ourselves to be seen fully, we allow ourselves to be loved fully too.
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 Intoxicant
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 Intoxicant