The third class begins with us doing an opening meditation. We find a position that makes sense for our own bodies (sitting, standing, lying down). We are always in choice, so while the meditation may begin with asking us to find a comfortable position to sit in, if we need to lie down because that is what our bodies need, we are invited to do so. The emphasis as we get settled, is to be mindful in not only which position we choose, but also in how we get into that position.
There is discussion about how the body scan is going, if there have been any additional observations since we have been practicing the body scan for 2 weeks. What is showing up? Some participants like the body scan more than the sitting meditation. Some don’t like either and give feedback to the teacher of how it could be better done. All of this is accepted and invited. Including noticing that these are all thoughts and when meditating noticing these thoughts of, I like, I don’t like…and then returning back to the breath with a kind resolve.
We do another practice, lying down yoga which is better described as mindful movement. Reminding ourselves this is not a tryout for the yoga Olympics but rather a practice of being present while incorporating movement.
We then review the pleasant events calendar. Participants share what they noticed. Some notice that they have not been noticing. Some even admitting they didn’t have any pleasant moments on some of the days during the past week. Others share they had a pleasant moment that was so simple they are almost embarrassed to share it. The discussion is guided and further deepened by the question, “What made this a pleasant moment?”
We review the fieldwork for the upcoming week. Continue to choose a daily activity to bring mindfulness to (i.e. taking out the trash, brushing one’s teeth). Working with a new recording called Sitting Meditation and alternating that with the Body Scan Meditation. And then filling out what’s called the unpleasant events calendar.
This is it.