Programs

Opening to Awareness

7-Day Challenge

A one-week on-ramp. Seven short practices that build from a single breath to a full body scan, for people who have never tried this and people who want to start over.

One practice a day for a week. Each builds a little on the last, but none of them require the one before.

1. 1

   Day 1

   Welcome

   Sit down. Press play. That is the whole assignment.

   Welcome Practice

   4 minSara Flitner
2. 2

   Day 2

   Notice

   One breath, and a question: what do you notice?

   Notice What You Notice

   1 minSara Flitner
3. 3

   Day 3

   Breath

   Find where the breath is most vivid and stay there a while.

   Focus on the Breath

   10 minAmy Lane
4. 4

   Day 4

   Sound

   Attention can rest on sound as easily as on breath.

   Awareness of Sound

   6 minScott Rogers
5. 5

   Day 5

   Feelings

   Name it, locate it, breathe into it.

   Feeling the Feels

   3 minDeidre Norman
6. 6

   Day 6

   Kindness

   A few friendly wishes, starting with yourself.

   Loving Kindness Practice

   12 minDeidre Norman
7. 7

   Day 7

   The Whole Body

   Slow and complete. Lie down if you like.

   Body Scan Practice

   18 minSue Mason