The document describes the daily activities of several individuals and how they incorporate short meditation sessions into their routines. Person 1, 2, and 3 are described going on walks after different chores or tasks. The trends section notes that being in a position ready for activity, such as standing, helps motivate walking. Later examples show other individuals finding moments in their day, such as before work or dinner, to meditate for 10 breaths and briefly pause their activities.

3. Person #1: Christine*
Christine finishes eating dinner.
Christine stands and washes dishes.
Christine feels warm from doing chores indoors.
Christine, still standing and with some
momentum, takes a 30-minute walk.
*Note: Pseudonyms are used in these examples.

4. Person #2: Stanley
Stanley feels bored.
Stanley knows that he will feel restless soon.
Stanley changes into walking clothes.
Stanley goes outside.
Stanley takes a 30-minute walk.

5. Person #3: Tanya
Tanya prepares a bag of cat feed.
Tanya prepares a bottle of water.
Tanya puts on walking shoes.
Tanya feeds nearby stray cats.
Tanya walks for 30-minutes.

6. Trends
Just standing is important! Already being in the
position for walking:
In Stanley’s case, standing up relieved his
restlessness (negative reinforcement), and so he
continued to do so.

7. Trends
What keeps people standing?
Christine: heat will build up if she sits
Stanley: restless feeling if he sits
Tanya: already invested in going outside by
preparing cat food

9. Sue signs up for a meditation workshop.
Sue reads her email reminder for the workshop.
Sue attends the workshop.
Sue participates in the first exercise.
Sue meditates for 10 breaths.

10. Alex writes a post-it at the end of the day at work
reminding himself to meditate the next morning.
Alex arrives at work the next morning.
Alex sees the post-it.
Alex meditates for 10 breaths.

11. Andrew comes home from his post-dinner walk
in his walking attire.
Alex takes off his walking shoes.
Alex sits on a comfortable couch.
Alex meditates for 10 breaths.

12. Stacy finishes washing and drying her hands.
Stacy takes one long look in the mirror.
Stacy closes her eyes.
Stacy meditates for ten breaths.

13. Sam sets her alarm to pick up her son for ten
minutes earlier than she needs to.
Sue arrives at her son’s school ten minutes
early.
Sue turns off her car and remains seated.
Sue meditates for 10 breaths.

14. Amanda sets food on the dinner table.
Amanda calls her family members to sit at the
table.
Amanda joins hands with her family members.
Amanda (and her family members) meditate for
10 breaths.