LESSON 1
Before the first task
Take an ordinary pause after your morning routine.
Place your attention on the ordinary movement of breathing. The aim is to notice and return, not to force the breath or empty the mind.
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A short learning path
MAHONIE / SCENT · RITUAL · PRESENCEMove through the day
Practice can live in your day, between the things you already do.
Read the first lesson ↗LESSON 2
Walk deliberately
Choose a safe, level route with your eyes open.
Practise awareness while walking along a short, safe route. Keep your eyes open and your surroundings in view.
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Notice the next cup
Pay attention to warmth, texture and taste.
Notice ordinary details around you. Choose the senses you want to use.
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Return between tasks
Use an existing transition as your reminder.
Explore present-moment awareness through contact, sound, breathing and thoughts. There is no need to decide whether a moment is a good or bad meditation.
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