Choiceless Awareness Meditation

Task Summary:
Complete a short choiceless awareness meditation and report back.

Time Commitment:
6 Minutes Total.

Detailed Instructions:
1) Take a couple of slow calming breaths and set a timer for 5 minutes.

2) Let your mind flow. If a thought, emotion, feeling, memory or sensation arises, watch it. Don’t try to manipulate, change or hold onto it. Let it go when it goes and repeat for the next thing that arises.

3) Continue this process for five minutes.

4) Report back: Let me know how you went, any issues you have, as well as questions that came up.

Completed Project Example:
03/02/2020 – 10:50 am.
Completed a 5-minute Choiceless Awareness meditation session.

I found myself getting caught up with thinking about my next workday. Is this okay? How do I manage this?

Why Undertake This Project?
Starting a meditation practice is the hardest part. Actually sitting down and doing it. So, your project is to do just that. Take the five minutes, feel it out.

Adding to this is the need to establish practices that will support us when we need them – before we need them. Thus, it would be ideal if you had experience meditating before you are hit with another wave of strong emotions. Practice now, and get the benefits later, when you are desperate for them.

Finally, the class project is a good place to run through any troubleshooting issues you may have. So please ask away!

Manisha Thakur

--

4