2. Bringing mindfulness to action Great athletes, martial artists and musicians can be perfectly focused when performing > This is called “flow” or being “in the zone” >

3. ‘Flow’ or ‘In the zone’ Effortless excellence Calm confidence Peak performance No stress. No fear. Just you, flowing in the present moment

4. To get into the zone, don’t strive too hard…

6. The Last Samurai Tom Cruise plays the part of a fierce nineteenth century American mercenary soldier captured by Japanese Samurai. Great fighter though he is, his mind is so busy with hating his enemy and trying to win, he has “too many minds” to beat his Japanese adversary. Extract 1:

7. The Last Samurai Tom Cruise plays the part of a fierce nineteenth century American mercenary soldier captured by Japanese Samurai. Great fighter though he is, his mind is so busy with hating his enemy and trying to win, he has “too many minds” to beat his Japanese adversary. Extract 1: After months of Samurai training, Cruise learns how to.b in the midst of activity; he breathes, he senses his body, he loosens his grip, he lets go of fierce trying and just flows into effective action. Extract 2:

8. Two Modes of Mind Sensing Thinking Can we walk in this mode? “Mind the people Mind the enemy Mind the sword” “No Mind”

9. Sensing the movement and contact of your feet on the ground Bringing your attention back each time it wanders Samurai walking Lifting – Moving - Placing Can we walk in this mode?

10. Routine revisited Slow the activity down Feel the physical sensations Enjoy!

11. “Mindfulness in Action” Home Practice Choose a short 10-20 metre stretch that you walk every day, and resolve to do it mindfully this week. Focus on physical sensations in feet and legs Ideally it’s a walk where you are more likely to be on your own Samurai Walking 1 Choose ONE physical activity (e.g. showering or making coffee) that involves movement and experiment with SLOWING and SAVOURING every sensation. Routine Revisited 2