Week 1 – Present-Moment Awareness

Begin by noticing what is here, just as it is.

Meditative Practice

Moving awareness gently through the body

Use one of the guided Body Scans each day:

Dr. Pekti Body Scan

Listen through to the end of this meditation.

Allow the periods of silence to be part of your practice.

5 Min Body Scan

https://youtu.be/EAQZwBu54iY?si=z8Mfi5QvidFNIB6l

Jon Kabat-Zinn Body Scan

https://youtu.be/u4gZgnCy5ew?si=zNC57UxE9f5iV5RW‍ ‍

There is nothing you need to achieve. Nothing that needs to happen.

Applied Awareness

Simple Awareness

  • -Bring attention to one routine activity each day.

  • -For example, sitting, walking, washing, or waiting.

  • -Notice what is happening, gently, without trying to change anything and without judgment.

  • -At the end of the day, recall one moment of awareness.

Reflection

After your meditation or at the end of the day, take a few moments to journal:

  1. What was the situation? Where were you? What were you doing?

  2. What did you notice before bringing awareness to the experience?

  3. What did you notice during the experience?

  4. What did you learn?

  5. What are you noticing now as you reflect?