Mindfulness Week Project Day1
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Bringing mindfulness into your daily life. Five minutes mindfulness.
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Mindfulness Week Project Day1
- 2. WHEN: any time between breakfast and lunch DURATION: set up a timer for 5 minutes OBJECTIVE: present moment awareness FOCUS: start looking at your hands, observe different lines, the shape of your fingers… Shift your attention from your hands to your clothes, surrounding etc. TIPS: narrate in your mind as you are doing the practice. For example: “Right now, I see my palms, the lines are deep and shallow… Right now, I am looking at my index finger…Right now, I am looking at a building, it is pink and has 16 floors…, right now I had a thought related to past…, right now I feel ….”
- 3. WHEN: after lunch and if you don’t have lunch– any time between noon and dinner DURATION: 10 breaths OBJECTIVE: relaxation and stillness FOCUS: each time after you’ve exhaled pay attention to the moment of absence of breath TIPS: don’t pause your breathing for too long, just notice the moment before the next breath fills your body and continue until you have 10 breaths. If you loose the count start from beginning.
- 4. WHEN: any time between dinner and sleep DURATION: 5 minutes and beyond OBJECTIVE: self-encouragement FOCUS: experience awareness of your thoughts and how encouragement feels like TIPS: as you become aware of the internal chatter keep the thoughts that improve your current state and discard those that don’t
- 5. PRE Activity Energy Mental Physical Emotional PRACTICE description level state state state Morning Afternoon Evening POST Activity Energy Mental Physical Emotional PRACTICE descriptio level state state state n Morning Afternoon Evening
- 6. Please add an image, quote or similar to describe your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)
- 7. Check blog entry for Day 1 Mindfulness Week Project - Day 1 MindfulnessWeekProject www.small-steps-coaching.com/blog
Editor's Notes
- 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 describe your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)