Here is your Mindfulness Mission between the first and second instructional classes. We wish you much success!

DO THE ACTIVITIES IN THE ORDER PROVIDED

To keep your daily investment to less than 30 minutes a day, we provide a daily schedule of what to do on which day. This is merely a helpful suggestion. Feel free to do the activities in a time frame that works better for you.

The tasks in bold are priorities. Make sure to do them, but in general, it helps to do the tasks in the order suggested.

WEEKLY REPORTS

Please remember to submit your Weekly Report on Monday, after completing your meditation and intention-setting practices for the day. You can submit the report here: https://www.boundlessloveproject.org/weekly-report

Day 1 (The First Day After Class)

1. Download the MF3.00 and MF3.01 handouts and slogan card and print them. (Note: You may have already printed these as part of your course preparations)

Use the checklist and tracking log to keep track of which parts of the mission you have completed.

2. Do the Creating a Daily Meditation Practice journal activity (10-15 min*).

3. Email your answer to number 4 to the teacher.

4. Read the Tips for Using Your Tracking Log” handout (3 min*).

5. Read the How to Do the Intention-Setting Practice handout (5 min*).

6. Skim the Class 1 Intention Setting handout to check the appropriate check-boxes and personalize it appropriately. (5 min*).

7. Print, cut out, and hang gratitude slogans in high visibility areas where you live and work.

Make an effort to read them every day. Let these visual cues remind you to notice what you can appreciate, and giving thanks, all day long.

Day 2

8. Start your daily meditation, intention setting, and gratitude practice (10 min*).

Continue doing this daily and logging your progress on the tracking log.

If you miss meditating or intention setting for a day, get out your journal and answer these questions:

1. What prevented me from successfully completing my intention (to meditate, do the intention-setting, or both)?

2. What can I do to prevent this situation from happening in the future?

3. If I can’t prevent this situation from arising, what can I do to not let it derail me from completing my intention?

Log this journaling activity an investigation (Inv) on your Tracking Log.

These daily activities will no longer be listed on this to do list, even though they are expected to be done every day.

9. Read the Appreciation Practice handout (7 min*).

Day 3

10. Read the Tips for Meditating handout (8 min*).

Day 4

11. Read the Mindful Pause handout (3 min*).

12. Read the Gratitude Groups handout (4 min*).

Day 5

13. Watch How to Be More Positive with Dr. Barbara Fredrickson (3 min*).

That’s It for this class’s Mindfulness Mission!

* INFO ON TIME ESTIMATES

Estimated times are to help you schedule these activities into your day. For readings, we took the average adult reading speed of 200 words per minute to estimate how long it will take to read each handout. You may read faster or slower, so adjust the times appropriately.

For videos, the time tells you how long the video is.

For journaling activities, aim to spend no less than the lower end, and no more than the higher end in completing them.

Banner photo credit: Jesse Bowser @jessebowser