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Three week Daily Awareness Course
Bunks
Australia Veteran
in Mindfulness
Hello dear Dhamma friends
Today is the beginning of a three week daily awareness course being undertaken with another online Sangha.
Each day I'll paste "homework" for you to focus on for that day.
Feel free to join in each day or whenever time permits.....
4
Comments
Day 1
Through out the day, please practice doing "one thing at a time" and focus only on that during the activity OR choose at least 5 separate activities / actions, each of which you intend to do with continuous, mindful awareness.
Ah ha!
Thought I might join for day 22
by watching the documentary video meditating Medicating Normal
https://medicatingnormal.com/
As Sunday is a day of rest, I am mindfully going out for my homework …
One step beyond …
Thanks for these @Bunks, a little extra encouragement to be mindful cannot go astray.
Day 2
Appreciate at least 5 "good things" that you already have right now AND be thankful for 5 other "good things" that you will receive today.
For me, the things I already have::
And I will receive today:
I have so many things to be thankful for...
Daily Dharma Practice (including meditation)
Roof over my head
Food and clean water to drink
Relatively good health
Shared love of family and friends
The benefits which come from having a daily Dharma Practice (including meditation)
The benefits which come from having a roof over my head
The benefits which come from having food to eat and clean water to drink
The benefits which come from having relatively good health
The benefits which come from having the shared love of family and friends
Ah ha …
Easy ones first …
5 good things
Wot? What am I, a profit/prophet?
The Good things:
My family,close to me.
A husband who, although trying at times, gives me the opportunity to be my own boss...
My precious dog
Some really good friends,seen and unseen,
I'm upright, breathing and above ground...
5 Good things I'll receive:
Running water for my shower;
Light & heat at the flick of a switch;
Rain and wind, which mark the changes of seasons and days;
Time. Time to proceed in my day and do things that need doing;
A cup of tea.
What I have…
1. My trusty iPad with which to surf the net
2. My father, who I am visiting
3. The sunlight which is warming me
4. My socks
5. The pdf copy of Chögyam Trungpa’s Cutting through Spiritual Materialism which I am reading
What I will be receiving…
1. My coffee
2. The company of my fathers good friend Barend and his music
3. A short beachwalk in the afternoon
4. The fresh air I will breathe all day long
5. The dharma
Day 3
As you go through the day, try impartially observing the mind to see what kind of emotions come up (as automatic responses) as you perceive sounds, images, news or interacting with people. Pay particular attention to the things that bother you.
Funnily enough, this was something I practised today... it now being 19:45 here in the UK. (No, not the year, the time...I know we're a backward lot, but even so...)
Something bothered me today, and after examining why it was bothering me, I stopped being bothered by it. Felt satisfying...
The guy that drives the fart-can equipped Honda triggered extreme annoyance today. But then I remembered at least I don't live next-door to him. lol
See? There's always a plus side!
can hear plane … now that you mention it. Emotion? … mmm … indifferent
All mirages. We all have an image not worth projecting. Emotion … mmm … indifferent
not watched yet. Emotion … bound to be anger, mirth at ridiculous behaviour
ah ha … they generate strong emotion, ranging from for to against.
Haha @lobster
By coincidence, I have just been watching the wonderful Catherine Tate in the American version of The Office.
Day 4
As you go through the day today you will encounter situations and things you do not like. Choose 3 to 5 of these and look for their "bright side" i.e. when you look closely can you see anything "good" or useful within the things you do not like?
I know for me these situations and things are fuel that keep me coming back to my practice. If life were easy and no suffering existed, then would there be any need for the Dhamma? Would I be interested?
The interesting thing @Bunks is, there are those who only practice when a heavy dose of Dukkha hits the fan and when it passes ( nothing is permanent) so it would seem does their practice...
Thus have I heard the best frame of mind to practice is when in the best frame of mind...In other words...it's important to be diligent and not to slacken off when life seems pleasant...
Which reminds me of Goenka's little rhyme...
"It's easy to smile and be pleasant when one's life flows along like some sweet song
But a person worthwhile is the one who can still wear a smile when things in their life go all wrong"
From what I gather there's always something to be learnt from any situation deemed wholesome or unwholesome, so that's a positive thing...
Well said @Shoshin1
… strangely enough adversity is a blessing … and ease is a curse
However do not search for adversity, she is around every corner as is the smoothing path of the Middle Way.
It’s inherent in being alive I think. Even animals have goals in their behaviour, and so have the dhukkha of unsatisfactoriness.
Day 5
Practice accepting things as they are without overreacting, complaining or pushing them away with these two types of experiences:
Today I will both work full time plus try and home school two kids.
So the unpleasant experiences will definitely arise....already feeling them just contemplating it
Another successful day of existence (allegedly)
Day 6
Today, in at least three different actions or instances aside from what you do regularly, try filling your heart with the happiness of helping others, sharing happiness with those around you or doing something for the public good.
Daze 6
Day 7
Today, try "eating mindfully" by eating and slowly and deliberately without rushing and setting aside and not engaging in other tasks while eating. When you get lost in thoughts, just recognise it quickly and bring your attention back to eating so "where your body is, your mind is there too" continuously. Try and eat in this relaxed way at least once or perhaps several times today.
Thanks @Bunks ...
Day 8
Today, try offering a "welcoming smile" for whatever happens including things you don't like (eg traffic jams, loud noises, hot / cold weather, the news, work, etc).
Then compare what kind of responses you do more smiling or complaining about (complaining either out loud or just internally).
This is a nice set of "Things to do" and I look forward to new and daily 'challenges'...
Yeah I’m enjoying it too! Took the kids out today and I needed quite a few welcoming smiles! Haha bless em
Day 9
In yesterday's exercise, if you found that your response to things you don't like was smiling less than complaining, please today continue to practice a "welcoming smile" so you can perhaps smile more than yesterday (including just smiling internally in the heart). The more you can smile than complain the better!
Like this..
On a more serious note....
tee hee …
Glad the smile was extended by the monkery …
Had a day out at Claremont Gardens
https://www.nationaltrust.org.uk/claremont-landscape-garden
Visited the grotto. One of the attractions. Bit muddy. Luckily I was wearing my working boots. So went in to get a picture of the lake. First steps in, not too muddy at all. In deeper. The fearless crustacean ended up sinking into orange coloured mud and laughing all the way back to the safe path.
Adversity, muddy trousers and boots. I can not smile, laughter has overtaken me …
Pah! Was trying to feed health cake to a friendly robin, when it was pointed out that we should not feed the wildlife … Let them eat worms?
Day 10
Give your body and mind a rest by making today a "day of mindfulness": live mindfully, do things with awareness in a relaxed way. Do not rush or get lost in thoughts.
We're going to start building a wheelchair ramp today.
Being mindful is good advice when using power tools!
Measure it twice lad; You'll only be cutting it the once....
Ha ha.
Like my Grandpa used to say, 'I cut this damn board twice, and it's still too short!'
I won't bother. Job done!
Day 11
Today, try and fill yourself with inner happiness by looking for "good things" around you as you go through the day. Look for at least 10 "good things".
Another day of spiritual perceptions/practices done!
Day 12
Today, set your intention to practice “mindful speaking”. Refrain from talking about things that have no meaning or importance, refrain from ignoring listeners, try not to speak from strong emotions and refrain from saying things you may regret later.
Day 13
Yesterday you practiced mindful talking, so today, practice “mindful listening” by listening with your full attention and trying not to allow your mind to wander off. Do not do other things while listening (e.g. looking at phone, texting etc)
This morning the ocean and Mother Nature spoke to me and I listened carefully/mindfully to what was on their mind...occasionally my thoughts would try to butt in, but I paid them no mind...
You’re on form today @Shoshin1 !
Day 14
Today, please spread happiness to the people around you by smiling. Start at home with your family and then with friends, coworkers, along with other people you encounter e.g. cashiers etc
Wot another week of practice?
I'll do Know/no more …
Another failed practitioner! Hooray! Back to the beginners corner with me …
Day 15
There will be numerous good things things that you encounter today. Choose 10 and make a note of them.