Homework and Resources for Students in the Introduction to Mindfulness Meditation Class

Class Signup

Wednesdays at 6:30 pm
$10 weekly

Sessions are 60 minutes.

Some of what we have done so far:

  • In class, we did a Grounding Meditation, Mindful Eating with a Raisin, and Body Scan. For this week, please complete a Body Scan or a Grounding Meditation each day. It is so easy to get caught up in the responsibilities of the day and not have time for practice. I suggest you set a specific time of the day aside just for you and your practice. The goal is not to “fit it in” but to “build it in.” Try practicing at different times of the day to see what works for you.
  • Grounding Meditation. This should only take about 5-minutes. You can set a timer if you like.
    • Sit in chair. Feet on floor. Close eyes. Notice the areas of contact with your feet on the floor. Notice the solid ground.
    • Move to thighs and buttocks, notice their contact with the chair.
    • Allow the ground and chair to support you.
    • Move attention to back. Where does your back touch the chair? Can you feel the difference between contact and no contact with chair?
    • Move attention to hands. Notice position. Are they touching? Feel the hands from within.
    • Open awareness to entire body sitting in chair, right here in the present.
    • Short breath meditation. Feel your breath. Take a few deep breaths. Where do you feel your breath the most? Nostrils? Throat? Chest? Belly? Let that be the anchor for your attention. If your mind wanders off, bring it back to this anchor. Gently bring it back to the breath.
  • Body Scan Meditation. I recorded this 11-minute meditation back in 2014. Feel free to use it. Download it here.
    • I also recorded a 60-minute Body Scan with an extended piece of relaxing music at the end. Download it here.
  • Consider eating a meal mindfully. Turn off the TV and sit down quietly with your meal. Savor the smell of your food. If, for example, you are eating some carrots, imagine for a moment the farmer who grew those carrots with pride. As you pick up the carrots with your fork, imagine the sun, water, and soil required to grow this food, the farm hands who harvested and processed the food, and the drivers and the supermarket staff who brought the food close to you. And as you eat the carrots, enjoy the flavor while you notice how your body is being nourished.
  • Can you be more mindful when you are driving? When you are performing tasks? Slowing down, noticing each moment, each nuance? What do you notice?
  • Keep a log of your practice this week. It only takes five minutes a day to do, other than the body scan.


Be Right Where You ARe
In this class, I introduced the core concept of staying with your present-moment experience.

  • In class two, we discussed having a curious stance towards our own personal habits of mind. Perhaps you find yourself in planning mind where you are constantly rehearsing the future. Or you might find yourself in rehashing mind, constantly playing back previous events. Try noticing your own habits of mind without judgment. A deeper awareness of what your mind is doing offers the opportunity to return fully to THIS MOMENT. The only moment in which we can actually live, be happy, and grow.
  • We opened with the Body Scan and introduced the formal practice of Mindfulness of Breathing and the techniques 2 Feet, 1 Breath and 3Ps (Pause, Be Present, Proceed).
  • For your homework this week, if you are able, complete a 15 minute Body Scan each day or use one of the other techniques. And try the informal practices above at least once each day. This week’s mindfulness tip is to use a consistent posture for your meditation practice. We call this stimulus control, where a certain stimulus such a specific meditation posture, over time results in a conditioned response, in this case, a sense of ease. This takes weeks or even months to develop. But just like Pavlov’s dogs that salivate when they hear a bell, experienced meditators know that settling into their specific meditation posture can trigger a sense of mental and physical ease during a hectic day even before the practice begins.
  • Keep a log of your practice this week. It only takes five minutes a day to do, other than the body scan.
  • Keep up your practice! I look forward to seeing you in the next class!

Please enjoy this recorded version of the Loving-Kindness meditation that is usually for sale from our online shop. But for you, it’s on me! You can download it for free here.

Handout from Retreat – Mindfulness Toolbox for Stress