Lesson 1, Topic 1
In Progress

Assignment: Walk Around in Mindfulness New

Assignment instructions

Get up and walk around in a state of mindfulness. Feel your entire body as you walk around. See the space and the objects, the silence and the sounds. There are four levels to this exercise. If you’re new to mindfulness and meditation, I recommend you start with Level 1 and work your way up to Level 4.


When you feel comfortable in mindfulness, you will start to progress through these levels naturally, and you will enjoy every moment of it 🙂

LEVEL 1 (EASY): Walk mindfully in a place where there are no people at all.

This could be your bedroom, your house, or out in nature. We humans often have self-conscious thoughts when there are other humans around, and these thoughts can become very distracting. It’s easiest to be present when there’s nobody around to distract you.

LEVEL 2 (MODERATE): Walk mindfully in a public place.

If you are feeling a little more adventurous, it’s a good idea to practice being mindful around other people. If you’re worried about being self-conscious around people you know, try walking around in a place where there are people you don’t know. For example, on a city street, on a public beach, in a public park, etc. If you see a person, don’t get distracted by self-conscious thoughts. See the space around the person. Remain aware of your body as you see the person, pass the person, or interact with the person. You might even find that you can have a very enjoyable conversation while remaining fully aware of your body, the space around you, the sounds and the silence, and your experience of the present moment.

LEVEL 3 (ADVANCED): Interact mindfully with friends & family,.

If you’re feeling comfortable in the present moment, and you’re not too self-conscious, it’s very helpful to practice being mindful around the people you see every day. If you spend a lot of time around someone, it’s better to be in the habit of being mindful around that person – this will automatically increase the percentage of your day that you spend in mindful/meditative states! Being mindful with your friends and family helps to heal your relationships. It helps you respond consciously, instead of reacting unconsciously, and keeps you out of the kinds of drama that arise from being trapped in your head and getting lost in your mind.

LEVEL 4 (BONUS ROUND): Interact mindfully with difficult people.

If you’re really enjoying the experience of interacting mindfully with others, and noticing that it’s improving your interactions (more enjoyable, more natural, more conscious), you might want to try to use your new mindfulness skills to resolve a conflict that is bothering you in your life. Maybe you’re in a fight with a friend or family member, or maybe one of your roommates is just annoying. The next time you are around that person (or those people), try to be mindful in your interactions with them. Remain grounded in your body, and your sensory experience of the present moment. See the space, and hear the silence. Look beyond the veil of thoughts about your past conflicts, and see the person as a human being in the present moment. Don’t expect the person to change, or to magically become your friend. Just see what it feels like to be mindfully in your interactions.

Go walk around. Try at least Level 1 (and maybe progress to the higher levels if you feel ready). And then come back to answer the questions below (either in the comments section or in your own journal). 

Questions for this assignment