FREE PRACTICE WORKBOOK
Take seven days to train your awareness
Most of us move through large parts of the day on habit, reacting to people, situations and pressures before we have really noticed what is happening.
7 Days of Awareness is a free practical workbook from Kung Fu Blue Mountains designed to help you explore one of the most important qualities cultivated through traditional martial arts: awareness.
Each day introduces one simple practice that you can carry with you through your normal routine, with space to reflect on what you notice along the way.
No previous martial arts experience, special equipment or large amount of time is required.
WHAT YOU’LL PRACTISE
Over seven days, you’ll explore awareness through simple practices that can be carried into everyday life.
Each day builds on the one before it, moving from noticing automatic habits and reactions towards recognising where you have greater choice in how you respond.
Day 1 — Notice Your Habits
Become aware of the things you do automatically.
Day 2 — Notice Your Triggers
Recognise the situations that prompt a reaction.
Day 3 — Notice Your Body
Observe how your body responds throughout the day.
Day 4 — Notice Your Intention
Pay attention to what is guiding your actions.
Day 5 — Notice Your Environment
Become more aware of how your surroundings influence you.
Day 6 — Choose Your Response
Notice the moment in which a choice becomes available.
Day 7 — Living with Awareness
Carry the awareness you have been developing with you.
The practices are deliberately simple. You don’t need to set aside a large block of time — you practise them while going about your normal day.
Continue Your Journey
7 Days of Awareness is part of a broader approach to traditional martial arts practice at Kung Fu Blue Mountains.
If you’d like to explore these ideas further, The First Step is our free introduction to bringing the principles of Kung Fu into everyday life.
It explores how qualities developed through practice — including awareness, attention and the way we respond — can extend beyond the training hall into work, relationships, family and health.
The First Step is available free through the Kung Fu Blue Mountains community.
Looking for more? Explore our → free resources