WEEK 11 Mindfulness Mission

Banner photo credit: Jeremy Thomas @jeremythomasphoto

There is only one class left! Please use the remaining time to practice every day, and see the practices working in your life.

Do as Soon as Possible

1. Read this entire page so you understand your mission for the week. (3 min)

2. Click on the links to download the week 11 handouts that will help you with your mission:

Week 11 Handouts

3. Practice BALADI one or more times per day. Every time you practice BALADI, it counts as an investigation. Expect to spend 3 or more minutes for each time you practice is. To aid you with that, please:

• Read and review as needed the following handouts:

- Investigating Identification (new handout)

• Review handouts from previous weeks on falsehoods, investigating falsehoods, and the BALADI practice as needed.

• If it seems helpful, you may also just focus on doing the Disidentify Practice this week. Every time you do this practice, it counts as an investigation.

Do Every Day

5. Every day, between now and the next class, meditate using the investigating nonidentification meditation. Please use the 10-minute version. You may use the 9-minute version if you still struggle to meditate four or more times per week, or on days where you don’t have time to do the longer one. Stream or download them above. Immediately after meditating, record the meditation on your tracking log. (9-10 min)

6. Every day, between now and the next class, do the intention-setting practice using the Week 10 Intention Setting script from last week, then immediately record it in your tracking log. (5 min)

7. Be Here Now. Continue to lovingly do your best to do the Be Here Now practice to live in the present moment. To aid you with that, please review the Be Here Now Practice handout as needed and make a point of reading your Be Here Now slogan cards throughout the day to let them remind you to do the Be Here Now practice.

8. Each day, any time after 2 PM, message your gratitudes to your gratitude group. Read their gratitudes and practice sympathetic joy by being happy for their happiness (sympathetic joy). (1 min)

Do This on Days When You Miss Doing the Meditation, the Intention-Setting, or Both

9. If you miss meditating or intention setting for a day, get out your journal and answer these questions (5-10 min):

• 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.”

Please do not record these as investigations in your tracking log any more. We want that number to reflect the number of times you do BALADI or the Disidentify practice. Thank you!

Recommended

10. Watch this insightful, 19-minute TEDx Talk by Dr. Kristin Neff on how self-compassion outperforms self-esteem. Her talk reinforces many of the messages you have heard throughout this course.