Practices

Class #3 Sitting meditation (16 mins)

Class #3 Mindful Movement (28 mins)

Class #3 - Pleasant Events Homework Reflection

Pleasant and Unpleasant Sensations

Your mind is kind of like a tiny, nonstop reviewer… constantly sorting everything into two buckets:

“I like this.” “I don’t like this.”

That’s it. That’s the system.

And it’s powerful.

Out of that simple sorting, whole patterns get built.

Habits.

Reactions.

Fears.

Cravings.

All of it.

It probably started as a way to keep us safe.

Notice danger, remember it, avoid it next time. Helpful, right?

Except… the mind didn’t stop there.

Now it holds onto the negative way more tightly than the positive.

One awkward moment can stick around all day, while ten good moments barely register.

So we end up doing this subtle dance all the time:

Reaching for what feels good. Holding onto it when we find it. Pushing away what feels uncomfortable. Trying to fix it, avoid it, escape it.

And if something feels neutral?

We check out.

Drift off.

Go somewhere else.

It’s such a small habit, but it shapes so much of how we move through life.

So here’s something simple to play with.

During a body scan, or even just in your day, gently ask yourself:

“Is this pleasant… or unpleasant?”

That’s it.

No need to fix anything.

No need to change anything.

Just notice.

Notice if there’s a leaning in… or a pulling away.

Notice if your mind starts telling a story to justify it.

Why this is good? Why that is bad?

Just asking the question can shift something.

It creates a little space between you and your reaction.

And in that space, you might start to see:

The pleasant doesn’t last. The unpleasant doesn’t last either.

But the way we relate to them… that’s something we can actually begin to change.

Mindful Movement

Think of this as less of a workout…

and more of a conversation with your body.

You’re not here to force anything.

You’re here to notice.

As you move, go slow. Really slow.

Let your attention stay inside your body.

Limits

Start getting curious about your edges.

Not where you push past your limits…

but that space right before that.

Hang out there a little longer than usual. Explore it.

That’s where awareness grows.

And over time, those edges can shift.

Adapt

If something doesn’t feel right, change it.

If you’re guided into one version, but your body says “no,”

listen to your body.

You can adjust.

You can choose something else.

You can always just rest.

There’s no falling behind here.

Breathe & Pause

After each movement, pause.

Come back to your breath.

Let everything settle.

Feel what just happened in your body.

This is where it clicks…

how what you do affects how you feel.

Notice Judgments

You might notice thoughts popping up.

Judgments about your body.

How it looks.

What it can or can’t do.

Just notice them.

They’re thoughts, not facts.

Let them pass, and come back to sensation.

Reactivity

Some movements might rub you the wrong way.

Frustration.

Tension.

Resistance.

Instead of avoiding that, get curious.

What’s actually there?

There’s something to learn in those moments.

Distracted Mind

Your mind will wander.

That’s normal.

When you notice, gently come back.

Back to the feeling.

Back to right now.

Relaxation

In between movements, let yourself fully relax.

Not by trying…

but by stopping.

Let gravity hold you.

Let your body drop.

Fatigue

Notice fatigue when it shows up.

That quiet signal from your muscles.

The more you tune into it here,

the more you’ll notice it in everyday life too.

This whole practice isn’t about doing it perfectly.

It’s about learning how to listen.

Mindfulness in Daily Life

Mindfulness in daily life is about bringing your attention back to what you are already doing. Nothing extra is needed. Just the simple act of noticing. The body. The breath. The small movements. The thoughts passing through. Life becomes less of a blur and more of a lived moment.

Instead of moving on autopilot, you begin to meet ordinary actions with awareness. Washing hands, walking, driving, eating, even waiting, all become chances to return to the present. Not to change anything, just to see it clearly as it is happening.

Here are simple ways to bring mindfulness into your day:

💧 Washing hands Feel the water temperature, notice the soap, the movement of your fingers. Let the moment slow you down.
🚦 Waiting at a red light Notice your posture, your grip, your breath. Look around. Let stillness exist without rushing away from it.
📱 When your phone rings or vibrates Pause for a second before reacting. Feel your hand reaching. Notice the urge before you act on it.
🍽 Washing dishes Pay attention to the water, the sound, the rhythm of movement. Notice if your mind wants to rush ahead.
🪥 Brushing your teeth Feel the brush, the pressure, the motion. Notice taste, sound, and small details you usually skip.
🚿 Taking a shower Feel the water on your skin. Temperature. Flow. Movement. Let thoughts come and go without following them.
🚶 Walking anywhere Feel your feet touching the ground. Notice balance, rhythm, and the simple act of moving forward.
🚗 Driving Feel your hands on the wheel, your body in the seat, the road passing by. Stay aware of tension or ease.
🛍 Shopping Notice what catches your attention. Pause before buying. Ask what is true need and what is passing desire.
👕 Getting dressed Feel fabric on skin, the motion of putting clothes on or taking them off. Pay attention to each step.
💬 Seeing people at work or school Make eye contact. Offer a simple greeting. Notice what it feels like to truly acknowledge someone.
📲 Checking your phone Notice the impulse before unlocking it. Pause. Breathe. Then decide with awareness, not habit.

These small moments add up. Not by adding more to your life, but by bringing you back into the one you already have.

Yesterday is memory. Tomorrow is imagination. What remains is this moment, lived with attention.

The real meditation practice is life itself … The real meditation practice never stops … The real meditation is how you live your life moment to moment

Quote by Jon Kabat-Zinn

Homework

Alternate between Mindful Movement and a Body Scan - 6 days this week.
Attention practice each day - pick something to anchor your focus, like your breath, sounds, or body sensations, and just stay with it.
Bring mindfulness into your day with small pauses - you can try practices like “STOP” or “Two Feet and a Breath” These are quick ways to come back to the present, even in the middle of a busy day.
Fill out the Unpleasant Events Calendar each day, noting at least one moment that felt unpleasant.

↓ Unpleasant-Events-Calendar.pdf

The Purposeful Pause

We all know that moment.

You’re already stretched thin. Running on little sleep. Maybe worried about health stuff, family stuff, or just life doing its usual thing.

And then… one more thing lands.

Another message. Another problem. Another fire.

And suddenly your system is like: “Nope. Too much.”

That’s where things can go sideways fast. Not because you’re bad at handling life, but because your brain is basically overloaded and running on autopilot.

Mindfulness helps here, but honestly, it’s not always easy to access when you’re in it. The thinking part of the brain kind of goes offline under stress. So you don’t need something fancy.

You need something simple.

STOP - can be a good practice to remember

Two Feet and a Breath

This practice was originally created for doctors.

Yep, doctors.

They used it right before walking into an exam room to meet a new patient.

Because even for professionals who do this all day, your mind can still be somewhere else. Thinking about the last patient, the next task, the overflowing inbox, or lunch you forgot to eat.

So they needed a quick reset.

Something simple. Fast.

That’s where “Two Feet and a Breath” comes in.

It’s basically a mini reset button for your brain.

You pause.

Feel both feet on the ground.

Take one breath.

That’s it.

Nothing dramatic. Nothing complicated

Just a way to land back in your body for a second before stepping into something new.

And while it started in hospitals, it’s not just for medical settings.

It works anywhere life keeps switching scenes on you.

Before a work meeting.

Before walking into a tense conversation.

Before reminding your kid, for the third time, about homework.

Two Feet and a Breath helps you arrive as you are, instead of arriving as your thoughts, stress, or distractions.

It’s small.

But it changes how you show up.