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Practice Log – Week 3

FORMAL PRACTICE: Read the description of Mindful Yoga (this is very important, even for
experienced yoga practitioners). Practice at least six times this week, alternating Mindful Yoga 1 with
the Sitting Meditation (e.g., three of each). At least one of the days, do a Body Scan (this means that
your six practices for the week would be 3 yogas, 2 sitting meditations, and 1 body scan). As before,
don’t expect anything in particular from the practice. In fact, give up all expectations about it. Just
let your experience be your experience. NOTE: One of your six formal practices can be one of the
live group meditations listed in the Online Meditation page.
Record each time you practice. In the comment field, put just a few words to remind you of your
impressions of that particular session: what came up, how it felt, etc. Once you have done at least six
days of practice and feel that you've gotten the essence of this "Week", you may go to  the next week.
INFORMAL PRACTICE: At the end of the day before you go to bed, recall one specific unpleasant
event and record it on the Unpleasant Events Calendar. The unpleasant event doesn't have to be major.
It could be, for instance, impatience waiting in line or being mildly annoyed by some minor event.
NOTE: If, at the end of the day, you honestly can’t find an even minor annoyance or discomfort, you can
take this time to celebrate that fact. We often don't take time to experience gratitude, so this could be an
opportunity to do that. On the informal practice, sheet answer the questions with your current feeling in mind.

…Date… Comments (include whether Body Scan, Yoga or Sitting)

Day 1 I began with a 10-minute Sitting Meditation, focusing on my breath and

observing my thoughts without getting caught up in them. Then, I did a 30-
minute Mindful Yoga 1 practice, which involved slow and deliberate movements
while paying attention to the sensations in my body. I found this practice to be
challenging as I was used to moving quickly through yoga poses, but it helped me
to be more present and focused.
I started with a 30-minute Mindful Yoga 1 practice, focusing on each movement
Day 2 and sensation in my body. I noticed that I was able to move with more awareness
and intention compared to yesterday. After the yoga practice, I did a 15-minute
Body Scan. I felt more connected to my body and noticed areas of tension that I
hadn't before. I was able to release this tension through the Body Scan and felt
more relaxed afterward.

Today, I began with a 15-minute Sitting Meditation, focusing on my breath and

Day 3 observing my thoughts without getting caught up in them. Then, I did a 30-
minute Mindful Yoga 1 practice, paying attention to each movement and
sensation in my body. I found that I was able to move with even more awareness
and intention compared to the previous days. I felt more connected to my body
and less distracted by my thoughts.

Day 4 I started with a 30-minute Mindful Yoga 1 practice, focusing on each movement
and sensation in my body. I found that I was able to move more smoothly and
with more ease compared to the previous days. After the yoga practice, I did a 10-
minute Sitting Meditation. I noticed that my mind was calmer and more focused
compared to the beginning of the week. I was able to observe my thoughts
without getting caught up in them.

Day 5 On the final day of my practice, I started with a 10-minute Sitting Meditation,
focusing on my breath, and observing my thoughts without getting caught up in
them. Then, I did a 30-minute Mindful Yoga 1 practice, paying attention to each
 movement and sensation in my body. I felt more connected to my body and less
distracted by my thoughts compared to the beginning of the week. Overall, I
found this practice to be beneficial in increasing my mindfulness and awareness
of my body during yoga practice.

7th day &

beyond is
optional