Dear Friends,
In the hurried rhythm of life, our minds can become scattered, wandering to distant places of worry and yearning. This week, we embark on a gentle journey to gather those scattered pieces, to return to the here and now, where peace awaits. Let us tread this path together with love and patience.

Home Practice for This Week

– Mindful Movement and Sitting with Breath and Body: These practices invite us to feel the sacredness of each moment and the grounding power of our breath.
– The Three-Step Breathing Space: Take three moments each day to pause, to breathe, and to centre yourself. Imagine each breath as a small prayer of gratitude.
– Unpleasant Experiences Calendar: Choose one moment of difficulty each day. Reflect with tenderness on the thoughts, emotions, sensations, and impulses it brought. Through this, we learn not to fear discomfort but to embrace it as part of our human story.
– 50:50 Attention in Speaking and Listening: Offer the gift of your full presence—half for the world around you, half for your inner self. This is a practice of love and connection, even with yourself.
– Ten-Finger Gratitude: Each day, count the blessings of life, small or great, on your fingers. Let gratitude guide your heart to joy.

A Gentle Reminder:

If you stumble or miss a practice, do not let discouragement touch your spirit. Every new moment is a fresh beginning. Let your practice be an act of kindness toward yourself.

You are not alone on this journey. These practices are not about achieving perfection but about finding love and grace in the process. May they become woven into the fabric of your days, as natural as the rising sun.

Remember, dear friend, you are cherished. Let this week be a step closer to gathering the scattered mind, one breath, one moment, one act of gratitude at a time.

Happy meditating, and I look forward to seeing you soon for Lesson 4.

With all my love and blessings,
Per Norrgren