Week 2 – Awareness of the Pleasant

Gently bring attention to moments of ease, enjoyment, and connection. Expands awareness toward positive experience

Meditative Practice

Breath, presence, and quiet within

Use one of the guided Sitting Meditations each day:

Option 1 - Manoj Dias:

https://youtu.be/mpZi6Ln-uN0?si=1RVnZ_ajsdVS9rLN

Option 2 - Thich Nhat Hanh:

https://youtu.be/aPbGeNi7Rj8?si=149gEiPmV9cmsux_

As you practice, allow your experience to be exactly as it is.

Applied Awareness

Pleasant Events

  • Each day, bring mindful awareness to a pleasant experience such as walking outside, enjoying a meal, listening to music, or receiving something positive.

  • Pay attention to what is happening in the present moment, gently, without trying to change it, and without judgment.

  • At the end of the day, take a moment to recall one specific pleasant experience.

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?