"Imagine a mirror. It reflects everything placed before it, yet it remains unchanged. It does not hold onto images or alter them in any way. This is pure awareness — a lucid and undistorted witnessing of all experiences, yet remaining untouched by them." - Heather Stang
"Pure awareness is like a tranquil lake, untouched by ripples. When we drop a stone of thought into it, ripples appear, but they are merely temporary disturbances. Beneath the surface, the water remains calm and serene, just as pure awareness remains untouched by the fluctuations of the mind." - Heather Stang
"There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle." - Albert Einstein
"Pure awareness is the home of stillness. It is where we discover our true self — beyond our names, roles, memories, or aspirations. It is a sanctuary of peace that is always accessible, beneath the waves of thoughts and emotions." - Heather Stang
Friday:
Formal Practice:
- Body, Breath, Thoughts, Feelings Focus & Intention Setting – 2 minutes.
- Yoga Postures – 20 minutes
- Meditation and Integration – 10 minutes
- Journaling – 5 minutes
Informal Practice:
- Perform one small act today in support of your intention.
- Schedule a treat for your body for later this week.
- Drink 8 glasses of water today.
Saturday or Sunday:
Formal Practice:
- Body, Breath, Thoughts, Feelings Focus & Integration Setting – 2 minutes
- Sitting Meditation – 15 minutes
- Walking – 15 minutes
- Integration – 3 minutes
- Journaling – 5 minutes
Informal Practice:
- Take 5 - 20 Second Awareness Breaks during the day today.
- Perform one small act today in support of your intention.
- Drink 8 glasses of water today.
The Other Saturday or Sunday:
Informal Practice:
- Spend at least 1 hour doing something that you love to do.
- Take at least 2 – 20 Second Awareness Breaks during that time.
- Drink 8 glasses of water today.
Monday:
Formal Practice:
- Body, Breath, Thoughts, Feelings Focus & Intention Setting – 2 minutes
- Sitting Meditation – 15 minutes
- Walking – 15 minutes
- Integration – 3 minutes
- Journaling – 5 minutes
Informal Practice:
- Take at least 5 – 20 Second Awareness Breaks today.
- Perform one small act in support of your intention.
- Drink 8 glasses of water today.
Tuesday:
Formal Practice:
- Body, Breath, Thoughts, Feelings Focus & Intention Setting – 2 minutes
- Standing Body Scan - 5-20 minutes
- Yoga Postures – 10-20 minutes (depending on length of Body Scan)
- Integration – 5 minutes
- Journaling – 5 Minutes
Informal Practice:
- Take at least 5 – 20 second Awareness Breaks during the day today.
- Perform one small act today in support of your intention.
- Drink 8 glasses of water today.
Wednesday:
Formal Practice:
- Body, Breath, Thoughts, Feelings Focus & Intention Setting – 2 minutes
- Yoga Postures – 20 minutes
- Meditation – 10 minutes
- Integration of the Week – 5 minutes.
- Journal – 5 minutes
Informal Practice:
- Take at least 5 – 20 second Awareness Breaks Today.
- Perform one small act in support of your intention.
- Drink 8 glasses of water today.
REMINDER:
Be sure to include that treat for your body that you planned last Friday!
Practice Guidelines
Body, Breath, Thoughts, Feelings Focus & Intention Setting
Find a way to sit comfortably or stand. Close your eyes and notice your body, your breath and any thoughts or feelings that are happening now. After focusing on each of these aspects of yourself for a few moments each, create an intention for your practice using this question: “What is it I’m hoping to create in my life today by doing this practice now?”
Sitting Meditation:
To the best of your ability, eliminate potential distractions, such as phones, etc. Find a way to sit comfortably, close your eyes, and connect to your body and your breath. For 15 minutes, simply let yourself become aware of your experience of sitting – allowing and noticing every part of it from distractions to sensations, to sleepiness to wandering thoughts. Just notice.
Integration:
Do the integration practice you did last week. At the end ask yourself this question: “How could I use what I am learning about myself to make a change in my life that would serve my best interest? Write about it in your journal.
20 Second Awareness Breaks:
Stop whatever you are doing, thinking or saying and notice what is happening to you, inside you and around you. Notice feelings, thoughts, sensations, breath – state of being – and also notice what is happening around you. That’s all. Just notice.
Scheduling a Treat for your Body:
This can be anything that is truly a treat. The only requirement is that you take at least 10 minutes to offer it to yourself.