Week 2 (Jan 15 Meeting)

Keeping Body in Mind & Body Scan (will be updated Sun):
This week is based on Chapter 6 of  W & P (Williams & Penman) which should be read carefully.
The Body Scan meditation helps us explore the difference between thinking about a sensation and experiencing it.  Often we live our lives in our heads, instead of directly experiencing it through our senses. The Body Scan meditation helps to train your mind so that we focus directly on bodily sensations without judging what we find, and sense when the mind wanders off.
Reading:  Read Chapter 6 of W&P (Williams & Penman) in detail.
Practice for participants for Week 2
  • Mindful awareness of a routine daily activity:  Pick a different activity to the one that you chose last week — see the “Routine activities we normally miss” in Chap 5).
  • Body Scan Meditation: twice a day for 5 days out of 7 (or 4 out of 7 if you come to the Tuesday Evening Drop-in Meditation) starting Monday Jan 16.
     For the first day we suggest  track 2 (15 min)  by Mark Williams at
  • http://bit.ly/rodalemindfulness             You can also download this  Body Scan meditation from
  • http://rodalebooks.s3.amazonaws.com/mindfulness/index.html
  • Note that the meditations at the links above can be downloaded to your computer or phone for convenient access.
    For the second day we suggest Tara Brach  (11 min):

    Guided Meditation: Body Scan – Living Presence – 11 min.

    For each remaining day, you choose either the Body Scan meditation by Tara Brach or Mark Williams.

  • Habit releaser:   Each week (and Chapter) of the program there will be suggested habit releaser.  See Chap 6 by W&P for this week’s habit releaser, which involves going for a walk for at least fifteen minutes at least once this week.

Additional Background

For additional background for this week, if you have time, we suggest  reading Chapter 2 of W & P.  This gives deeper insight into what’s happening behind the meditation.

Use Kristen’s Diary to track your MoM experience:
Contact Daniel to get set-up on LMC Slack (app that can be installed on your PC/Mac/Phone):
Daniel  info@londonmindfulnesscommunity.org  can send you setup instructions.  Please ask him, if you need additional help in setting up.  Slack is designed for much more interaction than the LMC website.  You can make posts, start chats with the facilitators, and other MoM participants, including exploring wonderful topics such as kittentherapy!