Contemplative Journal Assignment #8
Breathing…and Stuff

This page includes quite a lot of info. Please read carefully all the way through.

  1. Because of the relative difficulty and emotional challenge of the last assignment (“I Am Like You”), you’ll do a calming task this week. You may choose to do either “Following the Breath,” “Beholding,” or a simple, daily, sensual task such as washing dishes, taking a bath or shower, getting dressed, getting undressed, brushing your hair, cleaning your room, waxing your car.
  2. IMPORTANT: one instruction which makes this task different from before: complete it, each time, just before doing homework for any class.
  3. If FOLLOWING THE BREATH, you might try one or more of these helpful tips:
  4. Count your breaths.
    Just say “One” on your first breath in, and “One” again for your first breath out. Then “Two” for your second breath in, and “Two” for your second breath out. And so on. When you reach 10, start over—or, if you like, count backwards to one.
    If you find your mind growing quiet and the numbers also becoming quiet or even stopping, that’s fine. Simply follow your breath, moment by moment, in and out.
  5. Or say these statements along with your breaths:

“Breathing in, I know I am breathing in.

“Breathing out, I know I am breathing out.”

“Breathing in, I feel myself breathing in.

“Breathing out, I feel my breath going out.”

“Breathing in, I feel the [cool, warm, soft, neutral] air going in.

“Breathing out, I feel the [warm, moist, smooth] air going out.”

“I am breathing in.

I am breathing out.”

“In…

“Out…”

“Deep…

Slow…”
and so on.

Or try these words:

“Breathing in, I dwell in the present moment.

“Breathing out, it is a beautiful moment.”

“Dwelling in the present moment, I breathe in.

Wholly in the present moment, I breathe out.”

“Breathing in, I smile at this very moment.

Breathing out, I smile at every moment.”

“Breathing in, I am completely alive.

Breathing out, I love being alive.”
and so on.
Again, if you find your mind growing quiet and the words sort of fading, great. Simply follow your breath, moment by moment, in and out. Be aware.

  1. If BEHOLDING A VISUAL OBJECT, try saying these words as you look:
  2. Looking at the leaves of this tree, I clearly see the leaves of this tree.
  3. Seeing the leaves of this tree, I notice their yellow streaks.
  4. Seeing the leaves of this tree, I notice their cinnamon splotches.
  5. Seeing the leaves of this tree, I see their small movements.
  6. I see sparkles of light.
  7. I see the branches suddenly lurch and sway.
  8. I see the tree go still.
  9. I see the whole width and girth of the tree.
  10. I see the long slabs of bark on the tree.
  11. I see the warm skin color tones of the long slabs of bark.
  12. The slabs go all the way up the tree.
  13. It is a large, towering tree.
  14. I see the highest limbs and twigs, all the way up to their tips.
  15. I see the highest tips make small movements in the wind, against the blue sky.

and so on (substitute whatever you’re looking at). Simple awareness of what you see: colors, shapes, textures, movements.

  1. If DOING ANY EVERYDAY, PHYSICAL TASK:
  2. Tell yourself in your mind, quietly, what you are doing as you do it.
  3. If the words fade after awhile, let them.
  4. Proceed slower than you normally would. Feel, notice, look, listen.
  5. Just immerse in the activity. If you space out or start thinking about other things or become analytical or stressed, gently bring your awareness back to the simple act of whatever task you’re doing. Just be aware. Notice things, moment by moment.
  6. Try to go for about 10 minutes for any task you choose to do. The task itself may take longer (washing the dishes, taking a shower), but try to maintain awareness for at least 10 minutes.
  7. If you find yourself losing awareness of the present moment, just gently bring yourself back. Don’t judge yourself. Just notice, and come back. Relax.
  8. Record dates, places, and times in your journal. Also respond to these questions in at least a good paragraph:
  9. What did you do, exactly? Describe clearly, with some detail.
  10. How was the exercise this time, using some of the tips?
  11. Did your sensations and thoughts change moment by moment, and, if so, how, exactly?
  12. Did the experience change for you at all as you went through the week?
  13. Did the exercise seem to impact your homework in any way?
  14. Any additional observations or questions?

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