Personal Practice Schedule


Week 1
Formal Practice Body Scan Track 2
Informal Practice Waking up in the morning  – Moment to moment morning awareness

–          Limitless list

  • Getting out of bed
  • Brushing teeth
  • Shower
  • Picking Clothes to wear
  • Making breakfast
  • Etc.

–          Zero in on what you are doing and how you are feeling while doing it

–          Might be more comfortable to zero in on one activity always for every day throughout the week

Eat at least one meal during the week mindfully

Week 2
Formal Practice Continue with Body Scan (Track 2)

In addition – Mindfulness of breathing for 10 minutes (Track 4)

Informal Practice Mindfulness of everyday morning activities

–          choosing a NEW one in addition to the last weeks morning activity

Be aware of One pleasant event  per day throughout the week

–          Keep a calendar/journal jotting down:

  • Were you aware of it?
  • How did your body feel during the event?
  • What thoughts and feelings were present at the time?
  • What thoughts passed through your mind at the time of writing it down?
Week 3

Formal Practice Stop Body Scan and replace with longer daily sittings

–          each preceded with gentle Mindful Yoga (Track 3)

–          Make sure the place you sit is prepared and ready for practice

–          Start with Mindful Yoga, then begin Track 4 and 5

*Remember to treat yoga conservatively listening carefully to your body as you practice – make sure to check with your doctor if you have chronic pain, musculo-skeletal problems., any lung or heart disease before beginning.

Begin practicing the 3 minute “Breathing Space (Track 7)

–          (3 times a day at set times you’ve decided before hand )

–          Use Track 7 until you get the hang of it and then shift to doing it yourself when comfortable.

Informal Practice Be aware in detail of one unpleasant or stressful event each day

–          recording the same way as in week 2

Week 4

Formal Practice Continue Mindful yoga, mindfulness of the breath, and mindfulness of the breath and body (Tracks 3, 4 and 5)

–          Tune in especially to feelings of pleasantness or unpleasantness moment to moment during your practice.

–          If strong feelings arise – experiment responding more skilfully and gently to what is difficult or unwanted as opposed to reacting

Continue breathing space practice 3 times a day

Informal Practice Experiment with dealing with stressful or unwanted moments with doing your own 3 minute breathing space whenever you become aware that you are having a difficulty being present or are becoming unhappy stressed etc.
Week 5

Formal Practice Suspend Mindful Yoga ( you can continue if you care to)

Practice mindfulness of breath and breath and body (Track 4 & 5)

–          Upon completion of your daily practice turn off the session and continue by deliberately bringing a difficulty or concern to mind

  • Explore and experiment with ways of responding more gently and kindly to unpleasant feelings or bodily sensations.
  • After 5 minutes of this – you may find it helpful to conclude your daily session with the 3 minute breathing space found on Track 7

3 minute breathing space 3 times a day and anytime you become aware of unpleasant feelings

Informal Practice Deal with stressful or unwanted moments with doing your own 3 minute breathing space whenever you become aware that you are having a difficulty being present or are becoming unhappy stressed etc.
Week 6

Formal Practice Mindfulness of Breath, Mindfulness of Breath and Body, Mindfulness of Sounds and Thoughts (Tracks 4, 5 and 6)

–          You will be guided into Choiceless Awareness at the end of Track 6, after which continue on your own by shutting off the track.

Finish off with a 3 minute breathing space Track 7

Continue with 3 minute breathing space 3 times a day

Informal Practice Deal with stressful or unwanted moments with doing your own 3 minute breathing space whenever you become aware that you are having a difficulty being present or are becoming unhappy stressed etc.

–          This week you might like to focus particularly on the thoughts during this unpleasant time – you can follow the exercise of “opening the thought door”

Week 7

Formal Practice To encourage self-directed practice – alternate days are devoted to self-practice without the guided tracks (40 minutes a combination of sitting, mindful yoga and body scan)

–           you can decide to mix them up yourself  ie. 10 minutes mindful yoga, 20 minutes of sitting and 10 minutes of a body scan at another time of the same day. Etc.

–          Another day 10 minutes of mindfulness of breath and the rest of the time sitting in Choiceless awareness.

Alternate days using same practice as Week 6 (Tracks 4, 5 and 6) followed by continuing with optional Choiceless awareness or just returning to an awareness of the breath.

Informal Practice Continue with regular breathing spaces 3 times a day

–          when responding to unpleasant events with the breathing space focus this week on the option of “opening the door of skilful action”

Week 8
Training

The beginning.

Is the time to decide what, for you will be the pattern of daily mindfulness practice that you will settle into for the future.

A good time to revisit all the formal practices including the body scan going from tracks 1 – 7

It is best to choose one or more of these practices in your day without using any guidance at all.

Formal Practice Your own

–          End of formal recommendations of personal practice but marks that this is the beginning of  practicing entirely on your own – really represents the rest of your life, it is a new beginning as much as a noteworthy completion not really an end of anything – life keeps unfolding the breath  keeps flowing, our moments keep unfolding.

Informal Practice Using the “Breathing Space” as an essential tool throughout your daily practice.

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