Find a quiet place or put on headphones and listen to the guided meditation. This is a short introduction to the sitting meditation practice that we'll do throughout the course. Don't worry about getting it right. It's called "a practice" for a reason!
Meditation InstructionI recommend setting aside 10-15 minutes each morning or evening to sit in meditation. Better to meditate every day for a short period--even 2 minutes!--than to save it all up and try for an hour at the weekend.
It's like chipping away at a piece of marble to reveal the beautiful sculpture within. When you show up on a regular basis, you can transform even the hardest substance into something workable.
After you've listened to the meditation, do the free-writing exercise below.
Journaling Exercise and Journaling PromptYour first writing prompt: What's going on for me right now is...*
That's it! Set your timer (20 minutes goes faster than you think)
Remember the guidelines:1. Write by hand, with pen and paper.
Write without stopping or lifting your pen from the page
Don't censor or edit while you write. Let it all out, knowing that this is FOR YOUR EYES ONLY.