Week 3 – Awareness of the Unpleasant
Expand your awareness to include discomfort, meeting it with openness and care. Builds tolerance and emotional regulation
Meditative Practice
Mindful Movement and Stillness
Practice daily.
Alternate Mindful Yoga and Sitting Meditation.
Include at least one Body Scan during the week.
Mindful Yoga
Thich Nhat Hanh
https://youtu.be/4mz-dJFkmrk
Sitting Meditation Manoj Dias
https://youtu.be/mpZi6Ln-uN0?si=1RVnZ_ajsdVS9rLN
Thich Nhat Hanh
https://youtu.be/aPbGeNi7Rj8?si=149gEiPmV9cmsux_
Body Scan
Dr. Pekti
Please listen through to the end of this meditation. There is a brief period of silence to allow you to practice on your own before you are gently guided to close.
5 Min Scan
https://youtu.be/EAQZwBu54iY?si=z8Mfi5QvidFNIB6lhttps://youtu.be/u4gZgnCy5ew?si=zNC57UxE9f5iV5RW
Jon Kabat-Zinn
https://youtu.be/u4gZgnCy5ew?si=zNC57UxE9f5iV5RW
Simply notice what arises.
Applied Awareness
Unpleasant events
At the end of each day, bring awareness to one unpleasant experience.
It may be obvious or subtle, such as impatience, frustration, or discomfort.
Notice what is happening, without changing anything.
Recall one specific experience.
Reflection
After your meditation or at the end of the day, take a few moments to journal:
What was the situation? Where were you? What were you doing?
What did you notice before bringing awareness to the experience?
What did you notice during the experience?
What did you learn?
What are you noticing now as you reflect?