Sober Synthesis

It is one of the commonest of mistakes to consider that the limit of our power of perception is also the limit of all there is to perceive.   ~ C. W. Leadbeater

You can observe a lot just by watching.  ~Yogi Berra

• Practice the body scan meditation with the recording at least six times this week. Remember you can check in with yourself through- out the practice to assess what might be wise: If you’re heading into the overwhelm zone, what is called for? Opening the eyes, redirecting your attention to the anchor, changing position? And remember, too, that there’s a smaller zone inside the comfort zone that indicates being spaced- or zoned-out. When you become aware of this, it might serve to bring some stability and uprightness— moving to standing or sitting. Experiment, while bringing kindness to all of this exploration, noting the thoughts and emotions that may also present. 
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• Practice sitting meditation each day for 10 minutes. The focus can be the breath, the contact points of the body, the hands or feet, or sound, whichever anchor is most accessible and easy for you (please don’t go for what is hardest!). Once you’ve chosen a focus, stay with it. You can use what you’re learning in class: To gently but firmly guide attention to whatever focus you’ve chosen—and then, when you become aware that attention has wandered—choosing to direct attention again to the chosen focus–without rushing.
• This act of aiming, sustaining and re-aiming as necessary, is the “muscle” of mindfulness training (the intention and attention), as is the kindness and friendliness you bring to the process (the attitude).   
• Continue to pause a few times a day to connect with yourself: Check in and welcome body sensations, thoughts, and emotions, without trying to change anything. Simply put out the welcome mat to how you are. Take care of yourself in these moments: You might discover there is something more here than you first think.
• Choose one daily activity to bring full awareness to for the week:  Brushing teeth, washing dishes, taking out the garbage, taking a shower, feeding a pet, weeding…
• Fill out Pleasant Events Calendar for the week – one entry per day

Try this! Perception and Creative Responding:  How you see things—or don’t see them—will determine how you respond to them. Experiment with this in simple, low-risk ways: You might invite everyone in your household to sit at a different place at the table; take a different route when you go on your daily walk or bike ride; seek out a new place to read… what is it like to literally take a new perspective?

Cushion, mats, bells and other supplies:

Sun and Moon Originals:  800-775-8639  www.sunandmoonoriginals.com

Dharma Crafts: 800-794-9862   www.dharmacrafts.com

Hugger Mugger:  800-473-4888  www.huggermugger.com

Bell/chime timer:  iMindful or Insight Timer (app for iPhone or Android), Mindfulness bell

Fill out Pleasant Events Calendar for the week – one entry per day

Awareness of Pleasant Events Calendar

Instructions: This week, be aware of one pleasant event or experience each day while it is happening. At a later time, on a calendar such as the one provided here, record in detail what it was and your experience of it.

	What was the experience?	Were you aware of the pleasant feelings while the experience was happening?	How did your body feel, in detail, during this experience? Describe the sensations you felt.	What moods, feelings and thoughts accompanied this experience at the time?	What sensations, thoughts or mood  are in your mind now as you write this down?
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