Being & Doing

Class Three deepens the practice of mindfulness through a variety of approaches, including lying-down yoga, sitting meditation, and walking meditation. This session highlights the pleasure and power of being fully present, introducing the concept of awareness of pleasant events in daily life. We are encouraged to notice and savor positive experiences, fostering a greater appreciation for the richness of each moment.

What do I need for this class?

Items that may be useful for this class:

  • Yoga mat or blanket
  • Journal/paper and pen/pencil

Prepare your environment

To the extent possible, prepare your environment as if you were attending this class in person. This can help you bring your full attention to the class recording.

  • Can you participate in a location that has space for practice, and in which you are not likely to be disturbed?
  • Silence your cell phone, close programs on your computer that send notifications (email, social media, calendars).

Recordings

Below are audio and video recordings for this class, which is just under 2 hours long.

Audio

Video

After completing the class recording

After completing the recording, it would helpful if you could send me a short email (neil@mindfulinmoco.com) with your reflections (you can summarize your general impressions, or your notes/journals from this session).

Ongoing practice

For this week’s practice, please use this handout: Week Three Handout (PDF)

This week, bringing greater awareness to “ordinary” moments in our daily life is one of the points for our ongoing practice, and something that we can do in very ordinary tasks (like reading an email!).

During the week, see if you can be mindful of more of these ordinary moments, and also:

  • Experiment with noticing moments when you go into “autopilot” – what happens when you bring your awareness to these moments? Without a need to change anything, bringing curiosity and interest to these experiences.
  • Alternate the body scan and floor yoga practice each day (alternating, using the recordings provided below).
  • Do a 20 minute focused awareness meditation (no recording)
  • Complete the Unpleasant Experiences Calendar (in our handout)

Audio recordings

For this week, please use the Body Scan and Floor Sequence recordings that are posted on our Guided Meditations page.

These recordings are also available through the through the Mindful IN MoCo podcast on Spotify or Apple podcasts.