Here is your Mindfulness Mission between the second and third instructional classes. We wish you much success!
The tasks in bold are priorities. Make sure to do them first.
To keep your daily investment to less than 30 minutes a day, we provide a daily schedule of what to do on which day, and a suggested order. These are merely a helpful suggestions. Feel free to do the activities in a time frame and order that works best for you. Use the checklist in the class handouts to keep track of what you completed and what remains to be done.
Daily Practices
1. Do the sympathetic joy meditation (5 min)
2. Do the class 2 Intention-setting practice (5 min)
3. Message your gratitude partners. Silently practice sympathetic joy when receiving their gratitude messages. (2 min)
4. Track the number of times you give thanks or offer sympathetic joy each day in the gratitude column of your Tracking Log.
5. Compassionately notice any mean, negative, cruel, or judgmental thoughts that arise in your mind about yourself -- or parts or aspects of yourself -- and write them down in your journal. You will use these for the next classes’ Mindfulness Mission.
* If you miss meditating or intention setting for a day, get out your journal and answer these questions:
What prevented me from successfully completing my intention (to meditate, do the intention-setting, or both)?
What can I do to prevent this situation from happening in the future?
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.
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 and print the class 2 handouts and slogan card. Download the visual aids for your reference.
2. Skim the Class 2 Intention Setting handout to check the appropriate check-boxes and personalize it appropriately. (5 min).
3. Print, cut out, and hang the sympathetic joy slogans in high visibility areas where you live and work.
DAY 2
4. Get a free copy of the book Peace Pilgrim: Her Life and Work in Her Own Words. Created by her friends after her death, this book contains the essential message of a woman who travelled North America on foot, without money, and just a few possessions for 22 years. She travelled to spread the message of inner-, societal-, and world-peace. She walked until given shelter, and fasted until given food – never asking for either.
Her inspiring courage and amazing story challenges us to think bigger. Her practical and easy to understand wisdom benefits all who read her words. As someone who achieved full enlightenment, we quote her often during this course.
The book is available for free in audio, PDF, or paperback formats. The PDF versions are available in many different languages. You can download or order the format you want here: https://www.peacepilgrim.org/translations.
5. Watch Barbara Fredrickson’s video (8 min) on the benefits of meditation.
DAY 3
6. Read What to Be Mindful Of -- an intro to some liberating insights, 4 kinds of love, and 6 falsehoods (12 min)
DAY 4
7. Read The Four Kinds of Love (6 min)
DAY 5
8. Read How to Mindfully Listen and Reflect for More Connection, Love, and Wellbeing (13 min)
DAY 6
9. Read What is the Beloved Community? (7 min)
Details 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.