For this assignment, practice bringing more mindfulness to your experiences for one week. Work on increasing your awareness and resist the temptation to react in any way to the ongoing experiences of the moment. Just observe, “let go,” and observe again. Here are some ways in which you can begin practicing mindfulness:
- Throughout the day when you notice you are lost in your thoughts or when you “space out,” bring your attention back to the present moment. You may find a physical object such as a coin in your pocket or rubber band around your wrist to help you remember to be more mindful. Each time you find yourself spacing out, switch the coin to your other pocket or move the rubber band to your other wrist.
- Did you find yourself spacing out a lot this week?
- Was there a specific time/activity in which you found yourself spacing out more than others?
- Did you use a physical object to help remind yourself to be more mindful? If so, what was that experience like? Was it helpful?
- For at least two days during the week, practice a mindful meditation. I have included a link that you can click on which will provide you with a 10-minute guided meditation. Try the Daily Calm | 10 Minute Mindful Meditation | Be Present at least once. If you prefer, you can also sit in silent meditation for at least 10 minutes each day. If you choose to practice a silent meditation, it may be helpful to set a timer on your phone.
- What was your experience during the mindful meditation? Was it difficult to stay mindful, was it relaxing, or did you find yourself falling asleep?
- What was your experience after completing the mindful meditation?
- How do you think this practice could be beneficial to your life?
- Is this something that you can see yourself sticking with and practicing regularly? Why or why not?