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Informal Practice Log (Simple Awareness) – Week 1
Each day this week, see if you can bring mindful awareness to some otherwise routine activity. For instance, washing the dishes, waiting in line, sitting in a boring
meeting, walking from the car to your office. Remembering the raisin exercise, you could also use this as an opportunity to bring mindful awareness to eating, noting
textures, smell, taste, touch, etc. Before you go to bed each night, see if you can recall at least one example of “simple awareness”.
What was the situation?
Where were you, who were
you with, what were you
doing?
EXAMPLE
Washing dishes after dinner.
August 3rd. 2:30 p.m.
I was singing in my relaxing
place.
August 4th. 6:00 p.m.
I was doing a mindfulness
session
August 6th. 6:00 p.m.
I was giving an English class
to my students
August 7th 3:00 p.m.
Bachelorette virtual party
I was connected on-line with
my sisters, female cousins and
my sister’s friends.
August 9th 9:30 a.m.
I was doing a Chi Kung
session
What feelings, thoughts,
sensations did you notice
before you decided to
experience this mindfully?
I was feeling hurried,
shoulders and stomach tense,
thinking “I wish Chris hadn’t
used so many dishes!”
I was feeling anxious as I
wanted to make a call to my
boyfriend but finally I didn’t,
as it was the treat.
I had just finished a class, as a
teacher, and I was looking
forward to my mindfulness
practice
I did not even think about
being present in the whole
session. I just did it.
I was anxious as I had been
preparing the activities before
and I really wanted everything
to be great and funny.
I was really concerned as I
wanted to do some physical
activity and I was expecting
this moment to practice.
What feelings, thoughts and
sensations did you notice
WHILE doing this
mindfully?
I actually felt the warm water
on my hands, enjoyed seeing
the dishes sparkle, time
seemed to stop for a moment.
I put my hands on my chest
and felt the vibration of my
voice
I felt I was me. I mean, I really
felt my body and when doing
Chi Kung I felt my hands
warm, I felt the energy in
them.
I felt really connected with my
students and the class
developed really nice.
I must confess that I was
emerged in that moment. I was
just having fun and
experiencing all the things we
were doing at the moment.
I felt my hands and legs
movements. I really felt my
hands warm and I noticed
myself sweating a little bit.
What did you learn from
doing this?
Paying attention to physical
sensations brings me into the
here and now and a boring
task becomes more interesting.
Connecting to my voice and
feeling how it came from the
inside.
I hadn’t looked at my hands
the way I did yesterday, so I
felt connected with myself.
When I do what I like time
flies.
That when I really am in the
present moment I can enjoy it
and feel cheerful and happy.
I learned that when I am doing
Chi Kung I really feel the
warmth on my hands, I feel
the energy that they have.
What feelings, thoughts and
sensations are you noticing
NOW as you write this?
Feeling the support of the
chair I’m sitting on, the feel of
the pen, and feeling thankful
that a long day is over.
I still feel a bit anxious but
more relaxed. I’m feeling the
contact of my body with the
place where I am sitting down.
I’m feeling the weight of my
right ankle on my left foot.
It’s really nice to feel my body
and accept the sensations that
come to it. I’m feeling my
clothes right now and the
position on my body while
writing this.
I have noticed that when I am
teaching I am 95% connected
with my students and the
activities we are doing. I am
really in the moment.
The feeling of being anxious
was not necessary as
everything went better than
planned, time flew and we
really have a good day in the
role each one had. I’m
laughing at this moment.
I feel really calm and quiet.