Daily mindfulness practice

In order to cultivate present moment awareness, we practice directing the attention back to this moment. You may have begun to realize that your mind is very often chewing over the past or worrying about the future.  We can guide ourselves back to “now” by focusing attention on the feeling of walking.  Mindful walking is “an excellent way to get out of a stressful and anxious head and feel your feet on the earth.”  Usually we walk in order to get somewhere.  With walking meditation, we simply walk in order to feel our feet and the earth under us.  Noticing the feeling of each movement of the feet – lifting off the ground, moving forward, placing on the ground.  Lifting, moving, placing.  When the mind wanders, gently bring the attention back to feeling the feet. Follow along with the audio guidance every day this week.
Learning outcomes

• Cultivation of present moment awareness through identification of physical and emotional sensations
  • Identify and articulate physical sensations and experiences throughout your mindfulness practice
  • Describe emotions that arose while participating in this mindfulness exercises

• Becoming aware of the activity of the mind without negatively judging it
  • Articulate any thoughts that came to mind while doing this exercise and how you managed this thoughts
• Perform a brief post-analysis of your practice reflecting on how you feel AFTER this practice continuing to focus on physical sensations, emotional awareness and thoughts

 Instructions

1.      Each day this week, find a place and a time where you won’t be interrupted.  Allow 10-15 minutes. Allow about 8 -10 feet of space to walk back and forth.
2.      Play the audio guidance and follow along as best you can

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3.       Journal about your experience, including date, time, practice, thoughts, feelings/emotions, physical sensations noticed.  Choose three journal entries to submit.