Day 15: Extended Practice Integration

Phase 2: Stabilization

Midway through Phase 2, we focus on seamless integration of sitting and walking practice with sustained awareness.

Intent

Two weeks of practice have built your foundation. Today's intention is to experience sitting and walking as one continuous meditation, developing the skill of maintaining awareness through transitions.

Core Practice 🧘‍♂️

Duration: 15 minutes total (10m sitting + 5m walking)
Focus: Seamless awareness through different postures

Instructions:

1. Sitting phase (10 minutes):

   • Establish posture with confidence
   • Begin with three settling breaths
   • Focus on breath for 5 minutes
   • Expand to open awareness for 5 minutes

2. Transition mindfully - rise slowly maintaining meditation mind

3. Walking phase (5 minutes):

   • Extremely slow kinhin pace
   • Coordinate breathing with steps
   • Same quality of awareness as sitting
   • End standing for 30 seconds

Technique Focus

Mastering Transitions:

• The moment of standing up is meditation
• Maintain breath awareness while moving
• Walking isn't break from meditation - it IS meditation
• Same alertness, different posture

Cultural Insight

In traditional monasteries, the walking period between sitting sessions maintains the meditative state while allowing blood circulation. Monks move so slowly that the walking itself becomes a form of moving stillness.

Mindful Action

Apply transition awareness to three daily activities - notice the moment of changing from one activity to another and maintain brief awareness through the shift.

Metrics to Track

• Sitting concentration (1-5): ___
• Walking coordination (1-5): ___
• Transition smoothness (1-5): ___

Tomorrow Preview

Day 16 introduces working with emotional content that arises during practice.

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