Journaling Exercices

Journaling Exercices

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  STRESS REDUCTION THROUGH MINDFULNESS JOURNAL INTERVENTION MODULES Breathing, Meditation& Yoga Bi-Weekly Exercise Outline
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  1 Table of Contents Introduction............................................................2 BreathingExercise ................................................4 Breathing Journal...................................................5 Meditation Exercise................................................6 Meditation Journal .................................................7 Yoga Exercise..........................................................8 Yoga Journal...........................................................9
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  2 JOURNAL INTERVENTION MODULES Introduction: Didyou know there is an art to mindfulness that can reduce stress? Mindfulness is an awareness of self without judgement. Scientific studies suggest that people who practice mindfulness everyday experience as much as 17% less daily stress than those who do not. What is the best approach to fully understanding mindfulness and applying it within the workplace? This intervention will teach you how breathing, meditation, and yoga are all calming, peaceful, and stress reducing ways to accomplish mindfulness! Let’s get started  First, check your email where you will find the resources to get familiar with your level of mindfulness. It includes this survey which well access your baseline emotional intelligence. Take 10 minutes to fill out this survey https://www.mindtools.com/pages/article/ei-quiz.htm#groups 1. What area did you score lowest on? 2. How can you improve in this area throughout the intervention process? 3. What area did you score highest? 4. How can you use this strength to your advantage?
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  3  Second, nowthat you more aware emotionally, take another minute or two and reflect on key stress factors that are affecting you and causing you to react negatively.  Third, now that you are aware of your individual level of mindfulness and how you are negatively affected by stress, we this recommend taking part in this six-week intervention to help you gain control and take back your life. We believe that these exercise modules will serve you best. 1. What did you find your stress factors to be? List at least three, or more. a. d. b. e. c. f. 2. When you find yourself getting stressed… a. Do you feel your heart beating faster? Y or N b. Do you feel your face get flushed? Y or N c. If not, what physical signs do you feel? List at least three. 1.________________________ 2.________________________ 3.________________________
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  4 MODULE 1: BREATHING& MINDFULNESS Breathing Exercise: Practice this exercise a minimum of 3x’s per week, every day if possible. We recommend some meditation apps in your weekly emails! (STEP 1) Find a relaxed, comfortable position. You could be seated on a chair or on the floor on a cushion. Keep your back upright, but not too tight. Hands resting wherever they’re comfortable. Tongue on the roof of your mouth or wherever it’s comfortable. (STEP 2) Notice and relax your body. Try to notice the shape of your body, its weight. Let yourself relax and become curious about your body seated here—the sensations it experiences, the touch, the connection with the floor or the chair. Relax any areas of tightness or tension. Just breathe. (STEP 3) Tune into your breath. Feel the natural flow of breath—in, out. You don’t need to do anything to your breath. Not long, not short, just natural. Notice where you feel your breath in your body. It might be in your abdomen. It may be in your chest or throat or in your nostrils. See if you can feel the sensations of breath, one breath at a time. When one breath ends, the next breath begins. (STEP 4) Now as you do this, you might notice that your mind may start to wander. You may start thinking about other things. If this happens, it is not a problem. It's very natural. Just notice that your mind has wandered. You can say “thinking” or “wandering” in your head softly. And then gently redirect your attention right back to the breathing. (STEP 5) Stay here for five to seven minutes. Notice your breath, in silence. From time to time, you’ll get lost in thought, then return to your breath. After a few minutes, once again notice your body, your whole body, seated here. Let yourself relax even more deeply and then offer yourself some appreciation for doing this practice today. (STEP 6 & BEYOND) Find a quiet place or just stop what you’re doing and think these words: (IN IN IN) with the good, (OUT OUT OUT) with the bad! Next, (IN IN IN) pause, (OUT OUT OUT) pause, (IN IN IN) pause, (OUT OUT OUT) pause.
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  5 Journal About YourExperience: Describe your experience while practicing your breathing exercise. Were you able to stay focused and mindful while practicing each of the steps? Describe whether it was positive or negative? How were you at controlling your thoughts? Scattered or all over the place? Stay positive and be grateful for how you’ve come! ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________
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  6 MODULE 2: MEDITATION& MINDFULNESS Meditation Exercise: Practice this exercise at least 3x’s per week, every day if possible. We recommend some meditation apps in your weekly emails! Steps for Mindful Walking Practice http://www.chopra.com/articles/mindful-walking-practice-how-to-get-started (STEP 1) Try to wear comfortable clothing and shoes, if possible. Begin by standing still and becoming aware of your body and how it feels. Notice your posture, feel the weight of your body pressing down toward the ground, and your heels pushing into your shoes; become aware of all the subtle movements that are keeping you balanced and upright. (STEP 2) Take a few deep belly breaths and bring your awareness into the present moment. Breathe naturally and fully, deeply filling your lungs with each inhalation, but being careful not to strain or struggle in any way. (STEP 3) Try to maintain a soft body and breathing awareness as you walk naturally and easily. When your attention drifts away from the sensations of walking and breathing, take notice of those thoughts, moods, or emotions without judgment and gently guide your awareness back to the present moment, back to the walking. (STEP 4) Continue this mindful walking for anywhere from 5 to 20 minutes or longer if comfortable. (STEP 5) When it’s time to end the meditation, allow yourself to come to a gentle halt. Pause—once again experiencing yourself standing still—as you feel the earth beneath your feet. Take a few deep breaths as this session comes to close. Slowly return to your regular activity.
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  7 Journal About YourExperience: Describe your experience while practicing mindful walking this exercise. Were you able to stay focused and mindful while practicing the steps in the email article? Describe whether it was positive or negative? How were you at controlling your thoughts? Scattered or all over the place? Stay positive and be grateful for how you’ve come! ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________
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  8 MODULE 3: YOGA& MINDFULNESS Yoga Exercise: Practice this exercise a at least 3x’s per week, every day if possible. We recommend some meditation apps in your weekly emails! Bring More Mindfulness onto the Mat http://www.yogajournal.com/article/practice-section/peace-of-mind/ (STEP 1) You’re standing in Virabhadrasana I (Warrior Pose I). You actively reach through your back foot and allow your tailbone to descend away from your lower back as your arms reach up toward the ceiling. As you hold the pose you start to notice your front thigh burning, your shoulders holding tension, and your breath becoming labored. Still holding. Soon you get agitated and start to anticipate the joy you’ll feel when the pose is over. Your breath becomes shallow while you await the teacher’s instruction to come out of the pose. But she doesn’t say anything. You label her a sadist. Still holding. You decide that you are never coming back to yoga. As your thigh starts to shake, you mentally check out. Frustrated, you drop your arms and look around the room. (STEP 2) You’re standing in Virabhadrasana I, noticing the same sensations, having the same thoughts and feelings—anger, boredom, impatience, tension. But instead of reacting, you simply observe your thoughts. You remember that this pose, like everything else in life, will eventually end. You remind yourself not to get caught up in your own story line. And, in the midst of feeling irritated while your thighs burn, you appreciate the sweetness of the moment. You may even feel a wash of gratitude that you have the time and privilege to do a hatha yoga practice. Then you bring your awareness back to your breath and witness the ongoing sensations and thoughts until the teacher guides you out of the pose. You’ve just experienced the benefits of mindfulness—of bringing your awareness into the present moment, of noticing and accepting what is happening right now without judgment or reaction. And, no doubt, it feels a lot better than the first scenario (which you might recognize as something you’ve also experienced). Mindfulness is something that Buddhist meditators cultivate. And it’s something that all styles of hatha yoga teach, often through an emphasis on breath awareness.
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  9 Journal About YourExperience: Describe your experience while practicing yoga and being mindful of your intent. Were you able to stay mindful while practicing the poses listed in the email article? Describe whether it was positive or negative? How were you at controlling your thoughts? Scattered or all over the place? Stay positive and be grateful for how you’ve come! ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________ ___________________________________________________________________________