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4 pages/β‰ˆ1100 words
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APA
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Literature & Language
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English (U.S.)
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Topic:

The Miracle of Mindfulness

Essay Instructions:

1.   Read p 79-87 in The Miracle of Mindfulness.   https://terebess.hu/zen/mesterek/Thich%20Nhat%20Hanh%20-%20
The%20Miracle%20of%20Mindfulness.pdf


These pages explain various exercises in mindfulness.  Peruse, or even just skim through the pages and choose some exercises that may work for you.   You are to put into practice these exercises over the next 7 days.  You are to create a journal, with a minimum 7 entries, wherein you reflect upon practicing mindfulness. The key to this assignment is to PRACTICE MIDNFULNESS:  do it! show up! you know my rap on this.  Each entry is to contain the following: Date, time frame, and the place wherein you did the exercise in a deliberate manner-- to be followed by a brief explanation/description/reflection on the experience.  The written format can look something like this:
Date: 
Time frame:
Place:
Brief Reflection:
 2. The second part of the assignment is to read The Miracle of Mindfulness,  chapters 4-7 and identify and explain  3 take-a-ways from each chapter.  I encourage you to be reading these chapters while you are attempting daily to be mindful.
So, the final submitted project should contain a minimum of 7 journal entries (please spread the mindful activities out over the 7 days, though it is possible that you may have two entries from one day and skip a day as well.) and 3 points, briefly elaborated, from each chapter, 4-7. The actual mindful activiity will vary in time length,  5-15 minutes is a good range.

Essay Sample Content Preview:

Running head: MIRACLE OF MINDFULNESS1
The Miracle of Mindfulness: A 7-Day Journal & Takeaways
Student Name
College/University Affiliation
MIRACLE OF MINDFULNESS2 The Miracle of Mindfulness: A 7-Day Journal & Takeaways
A 7-Day Journal
Day#1Day#2
Date:Tuesday, March 31st, 2020Date:Wednesday, April 1st, 2020
5104130-188595
Time Frame: 5 Mins. Time Frame: 15 Mins.
859790-1885954461510-188595
Place: CampusPlace: Bedroom
Brief Reflection:Brief Reflection:
I sit half-smiling, close to gym area, whilstI am lying on my back, on a soft mat
listening to music. I am paying particularon my bedroom’s floor. I let go and
attention to words as I maintain a focused,focus on my breath. I imagine I
peaceful smile. I watch my inhalations andam a cat completely relaxed before a
exhalations. The piece I am listening to, fireplace. I count 15 breaths and,
“Air on G String” by J. S. Bach, helps mewhen done, start over. The weather
maintain paced and regular inhalations andoutside, clam and breezy, helps
exhalations. add more focus and depth to my breathing exercise.
MIRACLE OF MINDFULNESS3
Day#3Day#4
Date: Thursday, April 2nd, 2020Date:Friday, April 3rd, 2020
Time Frame:10 Mins. Time Frame: 10 Mins.
Place: Locker Room Place: Public Park
Brief Reflection:Brief Reflection:
* am lying down on my back. I maintain a count of 10 deep, steady inhalations and exhalations while watching my stomach and my lungs being filled with air. The locker room, eerily quiet (only four students could be heard in a distant area), provides a suggestive context for managing deep breathing as if in a buzzing stadium.
0-20815300-13804900-679450
I measure my breath with my
footsteps. I increase inhalations and exhalations after 20 breaths.
Not a distraction, passersby provide more motivation to stay focused and maintain a paced breathing routine
Day#5Day#6
Date: Saturday, April 4th, 2020Date:Sunday, April 5th, 2020
Time Frame:5 Mins. Time Frame: 10 Mins.
Place: Food CourtPlace: Class
Brief Reflection:Brief Reflection:
I am sitting, full lotus, inhaling and exhaling. I am following my breath while
I count each inhale and exhale up to 10 only to carrying a conversation with a
start over. I am mindful only of my breathing andclassmate. I follow my breathing
counting. Closely – having a sort of double existence.
MIRACLE OF MINDFULNESS4
Day#7
3152140-188595
Date: Monday, April 6th, 2020
3152140-188595
Time Frame:10 Mins.
Place: Store
Brief Reflection:
I half smile to a little girl standing
next to her mom. I inhale and exhale quietly
and steadily. The little girl, my central focus,
is now becoming a separate being unto herself.
I feel empathetic and genuinely connected.
Takeaways Chapter Four
First Takeaway. Meditation needs a special ability to sit still for long. Given how important meditation is for relaxation, as opposed to sleeping, mastering one’s own posture is critical for better body stability and, ultimately, complete relaxation. The pebble offers an ideal metaphor of how to maintain a steady sitting posture for long (Hanh, 1999, p. 35).
Second Takeaw...
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