Lezione 1
Awakening To Presence
Welcome to Day 1 of our Presence Practice journey.
Today, we begin by exploring what it means to wake up to the present moment. We'll examine common blocks to presence—the narrating mind, story curator, meaning maker, and time traveller - those mental habits that pull us away from direct experience. As Jon Kabat-Zinn reminds us, mindfulness is about "paying attention, on purpose, in the present moment and non-judgmentally." Through today's writing prompt, you'll identify your personal blocks to presence, bringing awareness to what stands between you and the richness of the now.
Lezione 2
Finding Beauty In Imperfection
On Day 2, we explore how life's daily frustrations can transform into cherished memories. We'll reflect on the ordinary moments that might irritate us now but may one day be treasured. This practice invites us to shift perspective, finding gratitude within our discomforts and recognising that "the grit in life may one day become the pearl." Through guided writing, you'll transform your current frustrations into a presence poem that acknowledges both challenges and their hidden value.
Lezione 3
In Awe Of The Ordinary
Today's practice invites you to discover wonder in the everyday objects around you. We'll practice being completely consumed by the presence of something ordinary. Through a simple exercise, you'll select an object at random and explore it deeply - considering its origins, purpose, and relationships. This lesson helps us break through the fog of familiarity to see the extraordinary within the ordinary, cultivating a sense of awe for what we typically overlook.
Lezione 4
The Mirror Exercise
Day 4 takes us on a journey of self-reflection through the powerful mirror exercise. We'll explore how childhood mirroring shaped our self-perception and the way we see ourselves today. After reflecting on a poem about trust and self-betrayal, you'll engage in a two-minute practice of maintaining eye contact with yourself in a mirror. This powerful exercise brings you face-to-face with your true self, creating an opportunity to witness your immediate reactions, physical sensations, and the thoughts that arise when you stay fully present with yourself.
Lezione 5
Spider's Web Meditation
On our fifth day, we use the image of a spider - often feared or dismissed - to practice finding beauty in what we typically avoid. This meditation invites you to shift your perspective, seeing beyond initial reactions to discover the marvel of something you might ordinarily overlook. By exploring what happens when we pause before reacting, you'll develop the capacity to find wonder in unexpected places, transforming ordinary encounters through the power of curious attention.
Lezione 6
Mindful Eating Meditation
Today we slow down to explore the profound experience of mindful eating. This sensory journey guides you through a deliberate exploration of a single piece of food using all your senses. You'll move through five stages—visual observation, touch and smell, first taste, eating, and reflection - bringing full awareness to an act we often perform automatically. This practice reveals how much richness exists in even the simplest experiences when we approach them with presence and curiosity.
Lezione 7
Integrating Your Mindfulness Journey
As we complete our first week together, Day 7 offers a chance to reflect on and integrate the various pathways to presence we've explored so far. Through guided reflection and writing, you'll revisit each practice—from observing the wandering mind to mindful eating—noting what resonated, what challenged you, and what insights emerged. This integration practice helps crystallise your learning and sets the foundation for deepening your presence practice in the days ahead.
Lezione 8
Beneath The Weather
Today's meditation explores how our thoughts and feelings are like weather systems—constantly shifting and changing—while something steady and unchanging remains beneath. Using the metaphor of emotional weather patterns, you'll practice observing your changing mental states while connecting with your essential self. Through the poem "Beneath," you'll explore the layers of experience to discover what remains constant beneath all the movement and change.
Lezione 9
Rewriting Your Inner Narrative
On Day 9, we explore how the subtle commentary running in our minds shapes our entire experience of life. Like a movie voiceover colouring every scene, our inner narration constantly influences how we interpret our world. This practice helps you become aware of recurring themes in your thinking, identify whether your inner voice is reactive or proactive, and experiment with reframing challenging narratives. By making small shifts in language, you'll discover how to transform problems into possibilities.
Lezione 10
Moment Collector
Today's practice invites you to become a "moment collector"—someone who pauses to notice and capture life's simple observations. Rather than moving through your day on autopilot, you'll practice the art of collecting moments not to possess them, but to truly experience them. This meditation awakens your senses and cultivates curious attention, helping you notice the extraordinary within the ordinary and creating touchstones of presence throughout your day.
Lezione 11
Presence Acrostic
Day 11 offers a creative approach to mindfulness through an acrostic practice using the letters in "PRESENCE." This meditation engages your creativity while anchoring you firmly in the present moment as you look around your environment and find objects or create phrases beginning with each letter. This simple exercise brings you into direct contact with your surroundings, transforming ordinary observation into a doorway to presence.
Lezione 12
Inner Dialogue
Today we explore different parts of your psyche using concepts from Transactional Analysis. You'll create space to hear from six different aspects of your inner world: the Nurturing Parent, Critical Parent, Adult, Free Child, Adapted Child, and Little Child. This meditation helps you recognise how each part contributes to the whole of who you are, offering a compassionate framework for understanding your inner landscape and accessing the wisdom each aspect has to share.
Lezione 13
Colour As Anchor
Day 13 introduces a simple yet profound practice inspired by William S. Burroughs' colour walking exercise. By choosing a single colour as your anchor to the present moment, you create a natural way to weave mindfulness into your day. Like the iridescent dragonfly who doesn't notice its own brilliance, we often miss the beauty surrounding us as we rush through life. Your chosen colour becomes a gentle reminder to pause, notice, and fully arrive in the present moment.
Lezione 14
Meeting Your Enchantment
Today we connect with what writer Elizabeth Gilbert calls your "enchantment"—that part of you that naturally experiences wonder, playfulness, and pure enjoyment. Through guided visualisation and an "I am" meditation, you'll explore your relationship with joy and delight, listening to the wisdom of your enchanted self. This practice helps you recognise and honour moments of wonder throughout your day, not as something to achieve, but as a natural quality to remember and allow.
Lezione 15
The Desert
On Day 15, we explore the transformative power of presence in human connection. Through a poem about meeting someone in the desert of difficult times, we reflect on how true presence can change our experience not by altering our circumstances, but by changing how we relate to them. This meditation invites you to notice the physical sensations, emotions, and quality of awareness that arise with authentic connection, helping you recognise and value genuine presence when you encounter it.
Lezione 16
Three Is Not An Incomplete Eight
Today's meditation, inspired by the poem "Three is not an incomplete 8," invites you to embrace completeness in exactly who you are right now. Like the number three - perfect in its threeness, not an unfinished version of eight - you too are complete just as you are. This practice helps you notice the comparing mind that measures you against ideals, and instead find the unique gifts that come from being precisely who you are in this moment, affirming "I am as complete as can be. I am me."
Lezione 17
The Mindful Walk
Day 17 transforms an ordinary walk into a magical journey through mindful movement. By bringing full awareness to the simple act of walking - feeling your feet meeting the ground, noticing your body in motion, and awakening all your senses - you'll discover the extraordinary hiding in plain sight. This practice invites you to slow down and experience your environment as if for the first time, finding magic in what might otherwise be a mundane journey.
Lezione 18
A Journey Through The Layers
Today's practice takes you on a gentle archaeological dig through the layers of self. Like an archaeologist carefully brushing away sand to reveal a precious artefact, you'll explore what lies beneath the surface of your experience—moving through thoughts, emotions, stories, defences, and beliefs toward your essential nature. Guided by the poem "Beneath," this meditation helps you discover the unchanging awareness that remains constant beneath all the complexity of being human.
Lezione 19
Breath Awareness
On Day 19, we explore your relationship with your breath, noticing how it changes with your thoughts and environment. This reflective practice invites you to observe when you notice your breath during daily life, when it quickens or slows, where you might be holding tension, and how your breath responds to different emotional states. By developing this awareness, you recognise your breath as a constant companion and teacher, always available as an anchor to the present moment.
Lezione 20
Evening Reflection
As we near the end of our journey, today's meditation invites you to reflect on moments of peace experienced throughout your day. By deliberately seeking out and savouring these jewels of presence - noticing how they felt in your body, what was happening in your environment, and what allowed them to arise - you develop the capacity to recognise and appreciate peaceful moments, even amid life's challenges. This practice of noticing peace helps bridge your formal meditation with everyday life.
Lezione 21
Reflecting On Our Journey
On our final day together, we pause to reflect on how your relationship with presence has evolved over these three weeks. Looking back on the various practices we've explored, you'll consider what resonated most deeply, what challenged you, and what subtle or significant shifts you've experienced in your awareness. This concluding meditation honours your commitment to creating oases of presence in your life and invites you to carry forward the practices that serve you best, continuing your journey one present moment at a time.
