Mindfulness Meditation Book Club

Kick off your new year with mindfulness! Join us for a book/meditation club. We will be reading the book titled, “Mindfulness” by Mark Williams and Danny Penman. (Amazon link to book. We do not recommend the audio book version.)  This book comes with audio recordings of guided mindfulness meditations – a new meditation for each week – in addition to other mindful activities and “habit releasers”.

While we will officially start January 1st, there will be a kickoff gathering on December 17th. During January and February, we will have weekly zoom check in calls to share experiences and keep ourselves accountable. If you are unable to attend some (or even all) of the zoom calls, you are still welcome to follow along with the schedule below, knowing there is a group of us doing the same as you.

This event is free and open to anyone. Register here to receive the zoom call info. All Zoom calls are at 7:45pm.

Schedule:

December 17th – kick of Zoom meeting to come together as a group and lay the framework for what to expect. This meeting will be recorded if you can’t attend.

Read chapters 1-4. Chapters 1-4 cover the science of mindfulness meditation and cover the background for what to expect from the eight weeks of meditation. You can read these prior to January 1st and/or at any time over the 8 weeks of meditation.

January 1st – start meditating.

January 1-7
Read chapter 5.
Complete the Raisin meditation.
Choose a daily activity to practice with mindful awareness.
Listen to the Mindfulness of Body and Breath meditation daily (or twice a day).
Choose a habit releaser.

January 7th – Zoom meeting to share experiences of week 1 and regroup for week 2

January 8 – 14
Read chapter 6.
Listen to the Body Scan meditation daily (or twice a day).
Choose a new daily activity to practice with mindful awareness.
Habit releaser – 15 minute mindful walk.

January 14th – Zoom meeting to share experiences of week 2 and regroup for week 3

January 15-21
Read chapter 7.
Practice 8 minutes of Mindful Movement meditation followed by 8 minutes of Breath and Body meditation.
Practice 3-minute Breathing Space meditation.
Habit Releaser – valuing the television

January 21st – Zoom meeting to share experiences of week 3 and regroup for week 4

January 22-28
Read chapter 8.
Complete week 4 practices (pg 143 of book).

January 28th – Zoom meeting to share experiences of week 4 and regroup for week 5

January 29 – February 4
Read chapter 9.
Complete week 5 practices (pg 170)

February 4 – Zoom meeting to share experiences of week 5 and regroup for week 6

February 5 – 11
Read chapter 10.
Complete week 6 practices (pg 197)

February 11 – Zoom meeting to share experiences of week 6 and regroup for week 7

February 12-18
Read chapter 11.
Complete week 7 practices (pg 227)

February 18 – Zoom meeting to share experiences of week 7 and regroup for week 8

February 18-25
Read chapter 12.
What does mindfulness look like from here? ( see pg 244-245)

February 25 – Final Zoom meeting to share experiences of week 8!