1.  10 Mindful minutes:
   • For 10 minutes per day, find a space where you can be completely undisturbed.
   • Sit comfortably (on a cushion or a chair). Spine is all. Crown of your head centered over the base of your spine.
   • Eyes gently closed. Have the intention to completely relax your body
   • Let your awareness rest on the movement of your breath. If your mind wanders, gently invite it back to your breath.
   • No self judgment, no expectations. Just simple silent awareness of your breath.
2. Periodically throughout your busy week , take a moment to pause and notice your  physical, and emotional state in that moment. Remember not to judge yourself. Simply notice the experience just as it is. Now bring your awareness to your breath, and for the next two minutes, simply watch your breath. Notice how your breath begins to change  when the light of your awareness rests on it. Notice how the breath gets a bit longer, slower, and deeper. Notice how the subtle change in breath affects your state!

 Mindfulness of the Body.

1. Continue with your daily 10 mindful minutes meditation.
2. Devote two one-hour periods during your week  to being mindful of your body. Every 10 minutes, simply check in with your body. Check in with areas such as your face, shoulders, chest, and belly. If you feel an tension, strain, or resistance, try to soften around that.
3. Begin noticing, when , and how,  your attention becomes distracted. Notice if there are any common themes,  thoughts, feelings, or activities  when  your mindfulness disappears. If you find any, simply make note of them.
4. Pause once a day to reflect on your immediate attitude toward your body. how do you view your body? Are you disappointed with it?. Are you ashamed of it? Do you blame it? Allow yourself a  kind and compassionate shift in attitude toward your body. Think of how much you ask of your body in your life time. Often we over work our body, we don’t allow it sufficient rest, and we don’t always feed it properly. With a sense of simply silent awareness, self compassion, and gratitude, take a moment to simply observe your body just as it is.

Mindfulness of Emotions

1. Continue with your daily 10 minutes of meditation. Notice the feelings, thoughts, reactions that tend to complicate your attention, and offer them simple awareness. Meditation unfolds more easily when the you suspend – for the period of the meditation, … the need to think about anything.
2. At least once through out your week, ride out an emotion. When you experience a strong emotion, avoid immediately acting on it. Instead, observe the emotion. Notice where it lands in your body. Feel any tensions that come along with the emotion. Notice the types of feelings, you have toward the emotion. Watch the emotion change as you observe it with simply awareness. After the emotion has passed, notice what it feels like without the emotion.
3. Spend some time noticing what pushes your buttons. What kind of emotional states tend to cause you to become pre-occupied?  Common sources for distraction include, aversion, desire, fear, doubt. Are any of these more common than other for you? By being aware of these  sources of distraction, is there any way you can  free yourself from their hold?

Mindfulness of Thoughts

1.  Extend your meditation to 15 minutes. For the first 10 minutes, let your awareness rest on your breath. Use the last 5 minutes to simply use a more open mindfulness. Notice any thought, physical sensations, emotions that predominate. Let go of your breath, and focus on these. If these sensations become less compelling, simply retun to your breath.
2. Spend a two hour period this week to simply notice your thoughts. Evey few minutes, take a moment to notice the nature of your thoughts, loud, soft, gentle, aggravated. Are the thoughts judgmental? How often do the thoughts refer to the past, future, or some kind of fantasy thinking. This is simply about noticing, not judging your self for your thoughts. fr this two hour period, allow yourself to step out of your thought stream, take up a position of mindfulness that is greater than the thinking mind.