Day 3

TODAY’S LESSON
Start where you are and Notice your mind.

Jump to: Weekly Meditation | Journal Prompt | Affirmation

Today’s lesson you’ll learn:

• The first step in changing any behavior or breaking any pattern.

• Why it’s a myth that “meditation isn’t working if your mind wanders” and how to practice mindful self-awareness while meditating.

They key to meditating and gaining control over your thoughts and emotions are a 3-step process:

1. Notice
2. Acknowledge
3. Redirect

The reason we start with Notice is that you can’t change a behavior unless you catch yourself doing it. This is the first skill to practice – mindful self-awareness.

If you want to become more present, you must first Notice that your mind has wandered somewhere else, or to the past or future.

For example: To enjoy the little moments and be more present with your family, you must first catch your mind planning tomorrow’s emails or mentally rehearsing a conversation.

THEN you can redirect your attention back to your kids.

Every time you catch your mind wandering, or automatically reacting in anger, or having judgmental thoughts – you strengthen this skill.

Don’t worry about changing the behavior yet. First, practice Noticing to strengthen your “muscle” of mindful self-awareness.

Today: Notice when your mind is not present. (Zoning out while driving, thinking of work while with family, thinking about what you’ll say next while someone is talking). Notice your mind has wandered. Then Notice if it’s now easier to bring your attention back to the present moment.

Practice Today’s Lesson While Listening to this Week’s Meditation

Daily Journal Prompt

Consider a task that you normally do on autopilot.
Describe what it would be like to bring mindfulness to this task and fully engage in it. How would you feel? What difference would it make in your life to be more present in this task?

Daily Affirmation

I choose to be in the present moment.