1. Do the compassion meditation (5 or 6 min).*

You may notice you have four meditations to choose from. That is because this week you have different length meditations (5 or 6 min) and meditations that include the phrases of compassion, and ones where you can offer the phrases of compassion from memory. Let’s explain these in more detail.

Now that most of you are meditating 5 to 7 days a week, you are ready to start slowly increasing the length of your meditation sessions. This week, you have the option to increase your meditation by one minute. For those of you still struggling to meditate five days a week, you may continue to use the five-minute long meditation.

In addition, when we do love-based meditations, it is ideal to repeat the phrases from memory. So two of the meditations include the phrases which you can use for a few days to familiarize yourself with them. Then you can use the compassion meditation of the desired length without the phrases. In this you will repeat the phrases from memory. The phrases are also listed on a handout which you may keep this handy during the meditation in case you forget them. This also gives you the freedom to use your personalized self-compassion mantra (that you will create as part of this Mindfulness Mission) during the section where you offer yourself compassion.

Finally, some people may find the compassion meditation emotionally challenging to do everyday. If this is you, feel free to alternate it with any of the previous course meditations you have used (breath, gratitude, or sympathetic joy)

2. Do the MF3.04 intention-setting practice (5 min).*

3. Whenever a falsehood alarm rings (meaning you notice a falsehood in the mind, you feel an afflictive emotion, or you want to or are behaving unskillfully), offer yourself self-compassion. Start by saying your self-comassion mantra, and then free-form it. At the same time, offer yourself kind, soothing touch and movement. Details on how to do all this are in the Treating Yourself with Compassion article below.

4. As often as you remember to, take a mindful pause, or do your best to anchor 10-75% of your attention on the sensations of breathing throughout the day. The more what you are doing requires your attention, the less your attention will be on the breath. If thoughts arise that are unrelated with what you are doing, put more attention on the breath.

5. Send your celebrations to your gratitude group and practice sympathetic joy when receiving their gratitude messages. (2 min)

6. Aim to offer appreciation, whether that is giving thanks or sympathetically celebrating others, 15 or more times each day.*

* Log these on your Tracking Log.

NOTE: If you miss meditating or intention setting on any days, answer the questions on your Creating a Daily Meditation Practice handout (From Week 1) under the “Problem Solving” heading in your journal. This no longer counts as an investigation.

1. Use the Mindfulness Mission Planning handout to plan when you will do your mindfulness missions. (5 min)

2. Do 2 or more primary investigations. Use the Self-Judgment Investigation worksheet and your journal to investigate self-judgments and/or use the Imagine the Innocent Infant Within handout to investigate judgments of others. We have added this worksheet for those who find they have too few self-judgments to work with. Log each one you do in your Tracking Log. (10 min each time)

3. Do 2 or more evaluative investigations. Use the Testing the Effectiveness of Our Investigation handout to evaluate how disidentified you are from the self-judgmental and judgmental thoughts you previously investigated. Do these one or more days after doing the initial investigation. Log each one you do in your Tracking Log. (5 min)

4. Please submit your Weekly Report on Monday.

1. Download the following:

• MF3.04 handouts

• Slogan card

• MF3.04 slides

2. Print the MF3.03 handouts and slogan cards.

3. Skim the MF3.03 Intention Setting handout to check the relevant check-boxes and personalize it appropriately. (5 min).

3. Cut out, and hang the slogan cards in high visibility areas where you live and serve.

4. Complete the Mindfulness Mission Planning Handout. (5 min)

5. Read Troubleshooting Self-Compassion. (9 min)

6. Spend 15 minutes reading and doing the journal exercise to Treat Yourself with Compassion: Developing Your Own Self-Compassion Mantra. (15 min)

7. Complete reading and doing the journal exercise to Treat Yourself with Compassion: Developing Your Own Self-Compassion Mantra. (15 min)

8. Once you complete your personalized self-compassion mantra, email it to Freeman with the subject “Self-Compassion Mantra.” Thank you!

9. Investigate a self-judgment or judgment towards others using the Imagine the Innocent Infant Within handout and log it. (10 min)

10. Watch Dr. Krisin Neff’s poweful TEDx Talk “The Space Between Self-Esteem and Self-Compassion.” (19 min)

11. Investigate a self-judgment or judgment towards others using the Imagine the Innocent Infant Within handout and log it. (10 min)

12. Test the effectiveness of your investigation from two days ago and log it. (5 Min)

13. Test the effectiveness of your investigation from yesterday and log it. (5 Min)

14. Read The Four Elements handout. (2 min)

1. If you are not already, consider taking the Mindfulness Fundamentals 3.0 course which this Mindfulness Mission is a part of.

2. Consider joining our mailing list.

Banner photo credit: Ilia Bronskiy @idbronskiy

1. Do the breath meditation (5 min).*

2. Do the MF3.03 intention-setting practice (5 min).*

3. As often as you remember to, and whenever a falsehood alarm rings, take a mindful pause.

4. Do your best to anchor 10-75% of your attention on the sensations of breathing throughout the day. The more what you are doing requires your attention, the less your attention will be on the breath. If thoughts arise that are unrelated with what you are doing, put more attention on the breath.

5. Send your celebrations to your gratitude group and practice sympathetic joy when receiving their gratitude messages. (2 min)

6. Aim to give thanks and celebrate others 15 or more times each day.*

* Log these on your Tracking Log.

NOTE: If you miss meditating or intention setting on any days, answer the questions on your Creating a Daily Meditation Practice handout (From Week 1) under the “Problem Solving” heading in your journal. This no longer counts as an investigation.

1. Use the Mindfulness Mission Planning handout to plan when you will do your mindfulness missions for the week. (5 min)

2. Use the Self-Judgment Investigation worksheet and your journal to investigate 4 or more self-judgments each week. Log each one you do in your Tracking Log. Afterwards, log this as an investigation. (10 min each time)

3. Use the Testing the Effectiveness of Our Investigation handout to evaluate how disidentified you are from the self-judgmental thoughts you previously investigated. Do these one or more days after doing the investigation. Afterwards, log this as an investigation. (5 min)

4. Please submit your Weekly Report on Monday.

1. Download the MF3.03 handouts, slogan card, and visual aids. Print the MF3.03 handouts and slogan cards.

2. Skim the MF3.03 Intention Setting handout to check the relevant check-boxes and personalize it appropriately. (5 min).

3. Cut out, and hang the slogan cards in high visibility areas where you live and serve.

4. Complete the Mindfulness Mission Planning Handout. (5 min)

5. Read and journal the Experiencing Disidentification with False Thoughts. (5 min)

6. Read the Investigating Self-Judgment handout and use it to investigate one self-judgment. Try to do the investigations on different days, as the regular review of the questions will help you retain them better. (10 min to read and investigate)

7. Investigate Your Thoughts. Read the Investigate Thoughts page and follow its instructions (5 min to read and investigate, 5 min to journal).

8. Investigate a self-judgmentand log it. (10 min)

9. Use the Testing the Effectiveness of Our Investigation handout to test the effectiveness of your investigation from yesterday and log it. (5 Min)

10. Investigate a self-judgment and log it. (10 min)

11. Test the effectiveness of your investigation from yesterday and log it. (5 Min)

12. Investigate a self-judgment and log it. (10 min)

13. Test the effectiveness of your investigation from yesterday and log it. (5 Min)

14. Test the effectiveness of your investigation from yesterday and log it. (5 Min)

OPTIONAL: Watch Cultivating Unconditional Self-Worth by Adia Gooden (16 min).

It’s important to hear different voices on these subjects, which is why we provide you with readings and talks by other people.

OPTIONAL: Read the Judgment Handout.

1. If you are not already, consider taking the Mindfulness Fundamentals 3.0 course which this Mindfulness Mission is a part of.

2. Consider joining our mailing list.

Banner photo credit: Gift Habeshaw @gift_habeshaw

Here is your Mindfulness Mission between the second and third instructional classes. We wish you much success!

The tasks in bold are priorities. Make sure to do them first.

To keep your daily investment to less than 30 minutes a day, we provide a daily schedule of what to do on which day, and a suggested order. These are merely a helpful suggestions. Feel free to do the activities in a time frame and order that works best for you. Use the checklist in the class handouts to keep track of what you completed and what remains to be done.

1. Do the sympathetic joy meditation (5 min)

2. Do the class 2 Intention-setting practice (5 min)

3. Message your gratitude partners. Silently practice sympathetic joy when receiving their gratitude messages. (2 min)

4. Track the number of times you give thanks or offer sympathetic joy each day in the gratitude column of your Tracking Log.

5. Compassionately notice any mean, negative, cruel, or judgmental thoughts that arise in your mind about yourself -- or parts or aspects of yourself -- and write them down in your journal. You will use these for the next classes’ Mindfulness Mission.

* If you miss meditating or intention setting for a day, get out your journal and answer these questions:

1. What prevented me from successfully completing my intention (to meditate, do the intention-setting, or both)?

2. What can I do to prevent this situation from happening in the future?

3. If I can’t prevent this situation from arising, what can I do to not let it derail me from completing my intention?

Log this journaling activity an investigation (Inv) on your Tracking Log.

Please remember to submit your Weekly Report on Monday, after completing your meditation and intention-setting practices for the day. You can submit the report here: https://www.boundlessloveproject.org/weekly-report

1. Download and print the class 2 handouts and slogan card. Download the visual aids for your reference.

2. Skim the Class 2 Intention Setting handout to check the appropriate check-boxes and personalize it appropriately. (5 min).

3. Print, cut out, and hang the sympathetic joy slogans in high visibility areas where you live and work.

4. Get a free copy of the book Peace Pilgrim: Her Life and Work in Her Own Words. Created by her friends after her death, this book contains the essential message of a woman who travelled North America on foot, without money, and just a few possessions for 22 years. She travelled to spread the message of inner-, societal-, and world-peace. She walked until given shelter, and fasted until given food – never asking for either.

Her inspiring courage and amazing story challenges us to think bigger. Her practical and easy to understand wisdom benefits all who read her words. As someone who achieved full enlightenment, we quote her often during this course.

The book is available for free in audio, PDF, or paperback formats. The PDF versions are available in many different languages. You can download or order the format you want here: https://www.peacepilgrim.org/translations.

5. Watch Barbara Fredrickson’s video (8 min) on the benefits of meditation.

6. Read What to Be Mindful Of -- an intro to some liberating insights, 4 kinds of love, and 6 falsehoods (12 min)

7. Read The Four Kinds of Love (6 min)

8. Read How to Mindfully Listen and Reflect for More Connection, Love, and Wellbeing (13 min)

9. Read What is the Beloved Community? (7 min)

Estimated times are to help you schedule these activities into your day. For readings, we took the average adult reading speed of 200 words per minute to estimate how long it will take to read each handout. You may read faster or slower, so adjust the times appropriately.

For videos, the time tells you how long the video is.

For journaling activities, aim to spend no less than the lower end, and no more than the higher end in completing them.

Here is your Mindfulness Mission between the first and second instructional classes. We wish you much success!

To keep your daily investment to less than 30 minutes a day, we provide a daily schedule of what to do on which day. This is merely a helpful suggestion. Feel free to do the activities in a time frame that works better for you.

The tasks in bold are priorities. Make sure to do them, but in general, it helps to do the tasks in the order suggested.

Please remember to submit your Weekly Report on Monday, after completing your meditation and intention-setting practices for the day. You can submit the report here: https://www.boundlessloveproject.org/weekly-report

1. Download the MF3.00 and MF3.01 handouts and slogan card and print them. (Note: You may have already printed these as part of your course preparations)

Use the checklist and tracking log to keep track of which parts of the mission you have completed.

2. Do the Creating a Daily Meditation Practice journal activity (10-15 min*).

3. Email your answer to number 4 to the teacher.

4. Read the Tips for Using Your Tracking Log” handout (3 min*).

5. Read the How to Do the Intention-Setting Practice handout (5 min*).

6. Skim the Class 1 Intention Setting handout to check the appropriate check-boxes and personalize it appropriately. (5 min*).

7. Print, cut out, and hang gratitude slogans in high visibility areas where you live and work.

Make an effort to read them every day. Let these visual cues remind you to notice what you can appreciate, and giving thanks, all day long.

8. Start your daily meditation, intention setting, and gratitude practice (10 min*).

Continue doing this daily and logging your progress on the tracking log.

If you miss meditating or intention setting for a day, get out your journal and answer these questions:

1. What prevented me from successfully completing my intention (to meditate, do the intention-setting, or both)?

2. What can I do to prevent this situation from happening in the future?

3. If I can’t prevent this situation from arising, what can I do to not let it derail me from completing my intention?

Log this journaling activity an investigation (Inv) on your Tracking Log.

These daily activities will no longer be listed on this to do list, even though they are expected to be done every day.

9. Read the Appreciation Practice handout (7 min*).

10. Read the Tips for Meditating handout (8 min*).

11. Read the Mindful Pause handout (3 min*).

12. Read the Gratitude Groups handout (4 min*).

13. Watch How to Be More Positive with Dr. Barbara Fredrickson (3 min*).

* INFO ON TIME ESTIMATES

Estimated times are to help you schedule these activities into your day. For readings, we took the average adult reading speed of 200 words per minute to estimate how long it will take to read each handout. You may read faster or slower, so adjust the times appropriately.

For videos, the time tells you how long the video is.

For journaling activities, aim to spend no less than the lower end, and no more than the higher end in completing them.

Banner photo credit: Jesse Bowser @jessebowser