Homework and Resources for Students in the Introduction to Mindfulness Meditation Class
September 12th – October 17th
Wednesdays at 6:30 pm
$55 for 6 weeks or $10 weekly
Sessions will last 60-90 minutes depending on the sharing that takes place. I have allotted 90 minutes in total.
“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” – Jon Kabat-Zinn
In this class, we will learn what mindfulness meditation is and how we can use it to assist us in our life. We’ll experience mindfulness of breathing, learn to cultivate kindness and compassion, enhance our resilience, and how to be present to our thoughts and emotions without judgment.
Each session is practice of a few methods. No book is required.
- What is Mindfulness?
- Be Right Where You Are
- Our Storytelling Minds
- Cultivating Kindness
- Willingness to Be with Things as They Are
- Moving Forward
Taught by Deb Phelps, C.MI., RYT
If you miss a class, just attend the next session. Sometimes we will repeat practices we have done in a previous class, and sometimes we will add on a new meditation.
Homework Week 1
- 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.
Keep up your practice! I look forward to seeing you in the next class!