R&R Mindfulness Week 3: Listen, Observe, Keep At It

“Meditation practice isn’t about trying to throw ourselves away and become something better, it’s about befriending who we are.” – Ani Pema Chodron

Take a moment to sit and did things go this week? Were you able to get your notebook out every day? Did you sit and observe your breath? How many times a day did you practice your breath? Did it feel overwhelming? Did being overwhelmed prevent you from doing any of it?

I want you to keep at it. Find the time of day that is best for you. Maybe it’s after dropping the kids at school, or your lunch hour, or after dinner. Spending 5-10 minutes each day practicing mindfulness is an investment in you. Remember, you are taking steps to uncover insights into your internal world. The more you discover, the more tools you are able to develop for yourself. These tools will be there to support the joy in your life.

This week we have small additions to keep you on this path:


1 - In addition to your journaling, I want you to add the following meditation 3 or 4 times throughout your week. You can find a comfortable seat on a chair or pillows, and set your timer for 5-8 minutes (or more ;P). Close your eyes, and deepen your breath.

As you find your deep conscious breath, bring your awareness to your physical body. Your skin, your muscles, your bones….feel your physical body in its entirety. Without pressure or expectation, ask your physical body if it needs anything from you. Open yourself to any answer. Something may arise, but it may not, and that’s okay. Give your physical body time to respond in any way.

Then bring your awareness up into your mind, your brain, this part of you that takes in information constantly and makes decisions based on this information. Without pressure or expectation, ask your intellectual body if it needs anything from you. Open yourself to any answer. Something may arise, but it may not, and that’s okay. Give your intellectual body time to respond in any way.

Next, bring your awareness down the the space behind your sternum, your heart, this place inside of you that holds your emotions. Without pressure or expectation, ask your emotional body if it needs anything from you. Open yourself to any answer. Something may arise, but it may not, and that’s okay. Give your emotional body time to respond in any way.

Finally, sit with your observations and the answers that may or may not have arisen through this check in. Avoid placing any judgement or making plans. Give yourself time to sit and absorb.

This meditation and check in practice takes time to get used to. The first few times you sit to practice this, you might experience silence and possibly confusion. That is okay! As you continue, you will begin to discover your body’s needs and can slowly take action on these discoveries.

Brandon - Yoga Pic.jpg

2 - Now let’s discuss mindfulness and how it relates to the other parts of this R&R challenge. How can you be mindful when you are exercising and when you are eating?

Exercising: Once you get into a routine, which at this point in the challenge you probably are, I want you to notice where your attention goes. It’s common to let your mind wander to the to-do list or events you still have to do after your class or workout session. Over the next week, I want you to try and catch your mind wandering and bring yourself back to the exercise you are performing. If you are in a group class, tune yourself back into what the instructor in saying. Instructors say many things in class, knowing that you won’t hear or be able to apply every single thing they say, but in hopes that you hear at least one thing to re-engage with and maximize the benefits of the exercise.

I want you to try and catch yourself going into autopilot, and find something new to work on or focus on during your exercise. And then more importantly, observe how you feel during the hours or days after your exercise. Your body and your mind will let you know what movements and forms of exercise benefit you and your energy!

Nutrition: For some this piece can be super confusing. But by paying attention to what your body is telling you about what you have consumed will give you the answers you are looking for. Personally, I have experienced a major improvement in mood, positivity, and energy while fueling my body with healthy, whole, nutrient foods. Make small changes and take note with how your body and mind responds. I suggest heading over to Megan Adams Brown Nutrition blog this week for more information as well!

This week, keep up the good work! Continue your conscious writing, your breath practice, and add this week’s meditation. Notice how these little bits of mindfulness affect your day! Remember you are not alone in this, join the conversation on Instagram and Facebook, or even email us at with questions.

“Lokah Samasta Sukhino Bhavantu” --- May All Beings Be Happy And Free