Mindfulness Week Project welcome

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Hello and welcome to the Mindfulness Week Project.

Starting on 14th of December 2012 I will send daily emails with suggestions on how to increase present moment awareness. In the attached presentation you will see the detailed explanation on how it works.

It is my personal goal to receive 100 mindfulness diaries, so please keep sharing beyond the date. All the posts will be available on Small Steps Coaching Blog http://www.small-steps-coaching.com/blog

The idea for this project started after a request to write an article about mindfulness. I would like to include your feedback as the part of this article so any additional comments in the notes are welcome.

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  • MINDFULNESS LOGBefore you do 5 minutes practice please fill in the first tableActivity description: This could be activity you are engaged in before mindfulness: sleeping, shower, going to work, breakfast etc.Energy level: On the scale from 0 – 100 how energized do you feel? (zero: depleted, no energy at all, 100: connected, empowered, active, the world is my oyster)Mental state: On the scale from 0 – 100 how focused do you feel? (zero: scattered, no focus at all; 100: sharp, present, aware)Physical state: On the scale from 0 – 100 how would you rate your physical health? (zero: unhealthy, taking medication; 50: in recovery, improving health; 100: Excellent healthEmotional state: On the scale from 0 – 100 how would you rate your emotions? (zero: very moody, scattered, insecure, strong emotions that disturb my day [guilt, fear, anger]; 50: aware of emotions, I feel waves of moods coming up but I am handling it well; 100: I am open and ready to celebrate life
  • Please add an image, quote or similar to describes your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)
  • MINDFULNESS LOGBefore you do 5 minutes practice please fill in the first tableActivity description: This could be activity you are engaged in before mindfulness: sleeping, shower, going to work, breakfast etc.Energy level: On the scale from 0 – 100 how energized do you feel? (zero: depleted, no energy at all, 100: connected, empowered, active, the world is my oyster)Mental state: On the scale from 0 – 100 how focused do you feel? (zero: scattered, no focus at all; 100: sharp, present, aware)Physical state: On the scale from 0 – 100 how would you rate your physical health? (zero: unhealthy, taking medication; 50: in recovery, improving health; 100: Excellent healthEmotional state: On the scale from 0 – 100 how would you rate your emotions? (zero: very moody, scattered, insecure, strong emotions that disturb my day [guilt, fear, anger]; 50: aware of emotions, I feel waves of moods coming up but I am handling it well; 100: I am open and ready to celebrate life
  • Please add an image, quote or similar to describes your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)
  • MINDFULNESS LOGBefore you do 5 minutes practice please fill in the first tableActivity description: This could be activity you are engaged in before mindfulness: sleeping, shower, going to work, breakfast etc.Energy level: On the scale from 0 – 100 how energized do you feel? (zero: depleted, no energy at all, 100: connected, empowered, active, the world is my oyster)Mental state: On the scale from 0 – 100 how focused do you feel? (zero: scattered, no focus at all; 100: sharp, present, aware)Physical state: On the scale from 0 – 100 how would you rate your physical health? (zero: unhealthy, taking medication; 50: in recovery, improving health; 100: Excellent healthEmotional state: On the scale from 0 – 100 how would you rate your emotions? (zero: very moody, scattered, insecure, strong emotions that disturb my day [guilt, fear, anger]; 50: aware of emotions, I feel waves of moods coming up but I am handling it well; 100: I am open and ready to celebrate life
  • Please add an image, quote or similar to describes your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)
  • MINDFULNESS LOGBefore you do 5 minutes practice please fill in the first tableActivity description: This could be activity you are engaged in before mindfulness: sleeping, shower, going to work, breakfast etc.Energy level: On the scale from 0 – 100 how energized do you feel? (zero: depleted, no energy at all, 100: connected, empowered, active, the world is my oyster)Mental state: On the scale from 0 – 100 how focused do you feel? (zero: scattered, no focus at all; 100: sharp, present, aware)Physical state: On the scale from 0 – 100 how would you rate your physical health? (zero: unhealthy, taking medication; 50: in recovery, improving health; 100: Excellent healthEmotional state: On the scale from 0 – 100 how would you rate your emotions? (zero: very moody, scattered, insecure, strong emotions that disturb my day [guilt, fear, anger]; 50: aware of emotions, I feel waves of moods coming up but I am handling it well; 100: I am open and ready to celebrate life
  • Please add an image, quote or similar to describes your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)
  • MINDFULNESS LOGBefore you do 5 minutes practice please fill in the first tableActivity description: This could be activity you are engaged in before mindfulness: sleeping, shower, going to work, breakfast etc.Energy level: On the scale from 0 – 100 how energized do you feel? (zero: depleted, no energy at all, 100: connected, empowered, active, the world is my oyster)Mental state: On the scale from 0 – 100 how focused do you feel? (zero: scattered, no focus at all; 100: sharp, present, aware)Physical state: On the scale from 0 – 100 how would you rate your physical health? (zero: unhealthy, taking medication; 50: in recovery, improving health; 100: Excellent healthEmotional state: On the scale from 0 – 100 how would you rate your emotions? (zero: very moody, scattered, insecure, strong emotions that disturb my day [guilt, fear, anger]; 50: aware of emotions, I feel waves of moods coming up but I am handling it well; 100: I am open and ready to celebrate life
  • Please add an image, quote or similar to describes your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)
  • MINDFULNESS LOGBefore you do 5 minutes practice please fill in the first tableActivity description: This could be activity you are engaged in before mindfulness: sleeping, shower, going to work, breakfast etc.Energy level: On the scale from 0 – 100 how energized do you feel? (zero: depleted, no energy at all, 100: connected, empowered, active, the world is my oyster)Mental state: On the scale from 0 – 100 how focused do you feel? (zero: scattered, no focus at all; 100: sharp, present, aware)Physical state: On the scale from 0 – 100 how would you rate your physical health? (zero: unhealthy, taking medication; 50: in recovery, improving health; 100: Excellent healthEmotional state: On the scale from 0 – 100 how would you rate your emotions? (zero: very moody, scattered, insecure, strong emotions that disturb my day [guilt, fear, anger]; 50: aware of emotions, I feel waves of moods coming up but I am handling it well; 100: I am open and ready to celebrate life
  • Please add an image, quote or similar to describes your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)
  • MINDFULNESS LOGBefore you do 5 minutes practice please fill in the first tableActivity description: This could be activity you are engaged in before mindfulness: sleeping, shower, going to work, breakfast etc.Energy level: On the scale from 0 – 100 how energized do you feel? (zero: depleted, no energy at all, 100: connected, empowered, active, the world is my oyster)Mental state: On the scale from 0 – 100 how focused do you feel? (zero: scattered, no focus at all; 100: sharp, present, aware)Physical state: On the scale from 0 – 100 how would you rate your physical health? (zero: unhealthy, taking medication; 50: in recovery, improving health; 100: Excellent healthEmotional state: On the scale from 0 – 100 how would you rate your emotions? (zero: very moody, scattered, insecure, strong emotions that disturb my day [guilt, fear, anger]; 50: aware of emotions, I feel waves of moods coming up but I am handling it well; 100: I am open and ready to celebrate life
  • Please add an image, quote or similar to describes your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)
  • Mindfulness Week Project welcome

    1. 1. My journey into meditation and mindfulness practicereminds me of the first time I surfed. Afterestablishing the rules of left and right legged practiceon the beach, the instructor simply said that we wereready to surf. My mind was desperately trying to makesense of it but first it had to let the body experiencethe process. MindfulnessWeekProject www.small-steps-coaching.com/blog
    2. 2. MindfulnessWeekProjectwww.small-steps-coaching.com/blog
    3. 3. And off we went into the water with the instruction:“Paddle!” So we paddled and paddled and sooneverybody went into their own exploration of thepower of the waves. From time to time the instructorwould shout: “Paddle! Paddle now! It’s coming!” And Ipaddled like my life depended on it, back and forthmaking sure I was not too far from the shore; aware ofmy body slowly tiring. There was certainly a dose offear involved as my mind started to question: "What isit that I am paddling for? I dont get it? When is itenough?" At a certain point I even tried to ask othersbut my words got lost across the distance. MindfulnessWeekProject www.small-steps-coaching.com/blog
    4. 4. MindfulnessWeekProjectwww.small-steps-coaching.com/blog
    5. 5. As I was giving up, a wave lifted up the surf board upand paddling suddenly made complete sense. I felt sosmall in comparison with the ocean while making thefirst attempt to stand up. My wobbly feet were notstrong enough to endure the new experience. Themeaning of balance got a new set of neuro-connections. When I fell – gloriously - into the strongcurrents of the ocean, I wanted to scream with joy, toexpress my full body buzz, but new waves were comingin and I had to get to that board again. I was bothexhausted and happy. MindfulnessWeekProject www.small-steps-coaching.com/blog
    6. 6. MindfulnessWeekProjectwww.small-steps-coaching.com/blog
    7. 7. On that day I learned: Calm waters bring rest and chat with friends = Make the most of the present moment even when there is seemingly nothing going on. Middle waves tire you out but improve your arm strength = It may seem fruitless at times, but perseverance is the key ingredient of success. Breaking waves get the heart pumping and test your abilities = If opportunity comes, try your best to make the most of it. Keep learning and celebrate each milestone. MindfulnessWeekProject www.small-steps-coaching.com/blog
    8. 8. I have not surfed again since that May but the lessonsremain and serve as a metaphor for my experience ofpresent moment awareness. Like waves, these subtle andfocused moments have increased my productivity, enabledme to relax with ease and observe the difference betweenego-based and awareness-based decisions. What follows isthe chain-reaction of improved well-being. I am excited toshare these practices with you and am grateful to you forsending your log entries back to me. Your information willbe kept private and results used for a mindfulness article –you will receive a copy at the completion of the project (100people). MindfulnessWeekProject www.small-steps-coaching.com/blog
    9. 9.  Below you will find daily entries for your practice. For one week I will send daily mindfulness reflections and practices (please check the next slide for an example). Three suggestions each day for one week will include walking and/or lying meditation, tips on how to connect with the present moment no matter where you are or what you are doing and quotes to bring awareness. Awareness of your thoughts may at times be daunting. I highly recommend that you embrace the attitude of a compassionate scientist: keep the data that are useful and discard the ones that are not. MindfulnessWeekProject www.small-steps-coaching.com/blog
    10. 10. Day One Sample Practice MindfulnessWeekProject www.small-steps-coaching.com/blog
    11. 11.  Shift your position if you are sitting, align your spine while you are standing, relax your shoulders and count your breaths. Think of the time when you had a WOW moment. Let the memory run in front of you like a video. If other thoughts come in just let them go and bring your focus back to the WOW moment. Try doing it for 5 minutes. Pay full attention to the lyrics or tune of a song. Sing along and smile. You may opt to do one or all of the practices 3 times a day (morning, afternoon/noon and evening – before sleep) MindfulnessWeekProject www.small-steps-coaching.com/blog
    12. 12. Fill in before and after you do 5 minutes practice. Scale description: Activity description: This could be activity you are engaged in before mindfulness: sleeping, shower, going to work, breakfast etc. Energy level:On the scale from 0 – 100 how energized do you feel? (zero: depleted, no energy at all, 100: connected, empowered, active, the world is my oyster) Mental state: On the scale from 0 – 100 how focused do you feel? (zero: scattered, no focus at all and/or lazy, uninspired, flat line; 50: relaxed, calm, passive 100: sharp, present, aware, inspired, active) Physical state:On the scale from 0 – 100 how would you rate your physical health? (zero: unhealthy, taking medication; 50: in recovery, improving health; 100: Excellent health Emotional state:On the scale from 0 – 100 how would you rate your emotions? (zero: very moody, scattered, insecure, strong emotions that disturb my day [guilt, fear, anger]; 50: aware of emotions, I feel waves of moods coming up but I am handling it well; 100: I am open and ready to celebrate life MindfulnessWeekProject www.small-steps-coaching.com/blog
    13. 13. PRE Activity Energy Mental Physical EmotionalPRACTICE description level state state stateMorning On my way 60 60 80 70 to workAfternoon Lunch 70 80 90 80Evening Movie 50 50 70 80POST Activity Energy Mental Physical EmotionalPRACTICE descriptio level state state state nMorning Hands and 80 80 90 80 practiceAfternoon Right Now 70 90 80 80Evening Breathing 70 80 MindfulnessWeekProject 90 90 www.small-steps-coaching.com/blog
    14. 14. MindfulnessWeekProjectwww.small-steps-coaching.com/blog
    15. 15. PERSONAL LOG
    16. 16. PRE Activity Energy Mental Physical EmotionalPRACTICE description level state state stateMorningAfternoonEveningPOST Activity Energy Mental Physical EmotionalPRACTICE descriptio level state state state nMorningAfternoonEvening MindfulnessWeekProject www.small-steps-coaching.com/blog
    17. 17. MindfulnessWeekProjectwww.small-steps-coaching.com/blog
    18. 18. PRE Activity Energy Mental Physical EmotionalPRACTICE description level state state stateMorningAfternoonEveningPOST Activity Energy Mental Physical EmotionalPRACTICE descriptio level state state state nMorningAfternoonEvening MindfulnessWeekProject www.small-steps- coaching.com/blog
    19. 19. MindfulnessWeekProjectwww.small-steps-coaching.com/blog
    20. 20. PRE Activity Energy Mental Physical EmotionalPRACTICE description level state state stateMorningAfternoonEveningPOST Activity Energy Mental Physical EmotionalPRACTICE descriptio level state state state nMorningAfternoonEvening MindfulnessWeekProject www.small-steps- coaching.com/blog
    21. 21. MindfulnessWeekProjectwww.small-steps-coaching.com/blog
    22. 22. PRE Activity Energy Mental Physical EmotionalPRACTICE description level state state stateMorningAfternoonEveningPOST Activity Energy Mental Physical EmotionalPRACTICE descriptio level state state state nMorningAfternoonEvening MindfulnessWeekProject www.small-steps-coaching.com/blog
    23. 23. MindfulnessWeekProjectwww.small-steps-coaching.com/blog
    24. 24. PRE Activity Energy Mental Physical EmotionalPRACTICE description level state state stateMorningAfternoonEveningPOST Activity Energy Mental Physical EmotionalPRACTICE descriptio level state state state nMorningAfternoonEvening MindfulnessWeekProject www.small-steps-coaching.com/blog
    25. 25. MindfulnessWeekProjectwww.small-steps-coaching.com/blog
    26. 26. PRE Activity Energy Mental Physical EmotionalPRACTICE description level state state stateMorningAfternoonEveningPOST Activity Energy Mental Physical EmotionalPRACTICE descriptio level state state state nMorningAfternoonEvening MindfulnessWeekProject www.small-steps-coaching.com/blog
    27. 27. MindfulnessWeekProjectwww.small-steps-coaching.com/blog
    28. 28. PRE Activity Energy Mental Physical EmotionalPRACTICE description level state state stateMorningAfternoonEveningPOST Activity Energy Mental Physical EmotionalPRACTICE descriptio level state state state nMorningAfternoonEvening MindfulnessWeekProject www.small-steps-coaching.com/blog
    29. 29. MindfulnessWeekProjectwww.small-steps-coaching.com/blog
    30. 30. To sign up for the Mindfulness Week Projectplease contact dalida@small-steps-coaching.com MindfulnessWeekProject www.small-steps-coaching.com/blog

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