- 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
- 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):
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.
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.