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Practice Log - Week 2

FORMAL PRACTICE: Read the description of the Sitting Meditation. Between now and next week,
practice at least six times, alternating the Sitting Meditation with the Body Scan. As before, don’t
expect anything in particular from either of these exercises. See if you can give up all
expectations about it and just let your experience be your experience. NOTE: One of your six
formal practices can be one of the live group meditations listed in the Online Meditation page.
Record on this form each time you practice. In the comment field, put just a few words to remind
you of your impressions: what came up, how it felt, what you noticed in terms of physical sensations,
emotions, thoughts, etc. It’s important to write the comments immediately because it will be
hard to reconstruct later.
Once you have done at least six days of practice and feel that you've gotten the essence of this
"Week", you may go to  the next week, although you can stay here longer if that feels right.
INFORMAL PRACTICE: At the end of the day before you go to bed, recall one specific pleasant
event and record it on the Pleasant Events Calendar.

…Date… Formal Practice Comments (include whether Body Scan or Sitting)

I started my practice with a 10-minute Sitting Meditation. I focused on my
Day 1 breath, feeling the sensation of the air coming in and out of my nose. I found it
difficult to keep my mind from wandering, but whenever it did, I gently brought
my attention back to my breath. After the Sitting Meditation, I did a 15-minute
Body Scan. I lay down on my back and scanned my body from head to toe,
focusing on each part and relaxing it. I noticed that my mind was calmer and
more focused after the Body Scan.

Day 2 Today, I started with a 15-minute Sitting Meditation. I found it easier to keep my
mind from wandering compared to yesterday. I felt more present and aware of my
surroundings. After the Sitting Meditation, I did a 20-minute Body Scan. I felt
more relaxed and calm as I focused on each part of my body. I noticed some
tension in my neck and shoulders, which I was able to release through the Body
Scan.

Day 3 I started with a 20-minute Sitting Meditation today. I noticed that my mind was
calmer and more focused compared to the previous days. I was able to observe
my thoughts without getting caught up in them. After the Sitting Meditation, I did
a 10-minute Body Scan. I felt more connected to my body and noticed sensations
that I hadn't before. I felt a sense of gratitude for my body and all it does for me.

Day 4 Today, I started with a 10-minute Sitting Meditation. I found it challenging to

keep my mind from wandering, as I was feeling restless and distracted. After the
Sitting Meditation, I did a 25-minute Body Scan. I felt more relaxed as I focused
on each part of my body. I noticed some tightness in my chest, which I was able
to release through the Body Scan.

Day 5 On the final day of my practice, I started with a 25-minute Sitting Meditation. I
felt more present and focused compared to the previous days. I was able to
observe my thoughts without getting caught up in them. After the Sitting
Meditation, I did a 15-minute Body Scan. I felt more connected to my body and
noticed sensations that I hadn't before. I felt a sense of gratitude for my body and
 all it does for me. Overall, I found this practice to be beneficial in increasing my
mindfulness and awareness of my body.

7th day &

beyond is
optional