Banner photo by: Tim Marshall @timmarshall
Week 2 Mindfulness Mission
This second week continues to encourage a strong, foundational meditation, gratitude, and intention-setting practice. You’ve got this. If you have any questions or concerns, please contact me, your course teacher.
Wishing you love, wisdom, and success!
Do as Soon as Possible
1. Read this entire page so you understand all that you are asked to do this week.
2. Download these week two handouts and visual aids:
Do Every Day
3. Every day, between now and the next class, meditate using the 5-minute guided sympathetic joy meditation. Stream or download it above. Immediately after meditating, record the meditation on your tracking log.
Learning to celebrate the successes and happiness of others, dramatically increases the joy in your life.
4. Every day, between now and the next class, do the week 2 intention-setting practice (see handouts above), then immediately record it in your tracking log. Read and follow the instructions for the activity.
Let this loving intention remind you to give thanks numerous times a day and meditate daily.
5. Each day, any time after 2 PM, text some thanks to your gratitude partner. Read the gratitude partner handout (see handouts above) for instructions on how to do the gratitude partner practice. I will assign you your partners and give you their contact info.
For those taking this course in a self-directed manner, read this article: Gratitude Partners and follow its instructions for finding your own gratitude partner.
6. Look at your “Live with an attitude of gratitude” slogan card several times a day and take a few moments to give thanks for all of the blessings in your life.
7. To prepare for next week, please pay attention to any negative thoughts you have about yourself and write two or three of them in your journal. Then bring them to class next week. Thank you.
Do This on Days When You Miss Doing the Meditation, the Intention-Setting, or Both
8. 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?
These questions can also be found in your Creating a Daily Meditation Practice handout under the heading “Test Drive Your Intention.” Every day you answer these questions, record that activity under the Investigation (Inv) section of your tracking log.
Recommended
9. 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 our limited minds to think bigger. Her practical and easy to understand wisdom benefits all who read her words. We will likely be quoting her in future classes.
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
10. Read the article Gratitude Partners for more information on that practice.