Life With Full Attention – Concluding Survey

2: Reviewing the mindful walk

On a scale of one to ten, how often did you manage to practise the mindful walk? Ten means that you were able to do the mindful walk every day. One means you didn’t do the mindful walk at all.

How often did you practise the mindful walk?
1 (not at all)
2
3
4
5
6
7
8
9
10 (every day)

3: Reviewing the mindful moment

On a scale of one to ten, how often did you manage to practise the mindful moment? Ten means that you were able to practise the mindful moment every day. One means you didn’t do the mindful moment at all.

How often did you practise the mindful moment?
1 (not at all)
2
3
4
5
6
7
8
9
10 (every day)

4: Reviewing the meditation

On a scale of one to ten, how often did you manage to meditate? Ten means every day. One means never.

How often did you meditate?
1 (not at all)
2
3
4
5
6
7
8
9
10 (every day)

5: Five things you have learned

I hope you have found this book practical, thought-provoking, and inspiring. At the same time, I’m aware that you are bound to have forgotten much of it. There’s nothing wrong with that. So see if you can jot down five things you have learned. They might be things that were new to you, that opened up a fresh perspective, or they might be things you learned about yourself. Alternatively, you could write down whatever felt emotionally significant in doing the course, what struck you as being valuable. Don’t look back through your journal, or at your end-of-week reviews, just jot five things down now:

6: What next?

Having evaluated your aims, reviewed the practices, and brought to mind five things you have learned, you can start to think about where you want to go from here. You might choose to make some resolutions — remembering that resolutions to do something tend to work better than resolutions not to do something. You might resolve to go on retreat, or go swimming twice a week, or become a vegetarian.

A good way of doing this is to write yourself a postcard. Find one that you respond to, if possible with an inspiring image that relates to your ideals. Write it to yourself. Remind yourself what you have learnt and how you intend to carry on practising mindfulness. Be specific: ‘I am going to do an online meditation course’ or, ‘I am going to phone
my mindfulness buddy every fortnight to check in about meditation.’ Then give the postcard to a friend or family member. Ask them to put
a note in their diary, and to post it to you sometime in the next two months (I suggest in no less than a month, and no more than two months). Ask them not to tell you when they plan to send it.

One day you will receive a postcard from yourself reminding you of what you have gained from reading this book, and how you hope to carry on developing life with full attention.