Mindfulness Week Project Day2
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This document provides mindfulness exercises and instructions for Day 2 of a mindfulness project. It includes 3 mindfulness activities - one in the morning focusing on present moment awareness, one in the afternoon focusing on mind-body awareness, and one before sleep focusing on the mind-body connection. Each activity provides the time, objective, focus, and tips. There are also pre- and post-practice charts to track energy levels, mental, physical, and emotional states throughout the day. The document encourages adding an image or quote to describe the overall day and links to a blog post with more details.
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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 sending beyond the date. All the posts will be available on Small Steps Coaching Blog http://www.small-steps-coaching.com/blog
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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 sending beyond the date. All the posts will be available on Small Steps Coaching Blog http://www.small-steps-coaching.com/blog
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· Complete a WOOP for a goal you have based on the following four prompts. Remember to include all four parts of the WOOP, putting particular focus on naming an internal obstacle and an if/then statement for your plan.
· WISH: What is something you wish to change in your future in terms of your ability to manage negative emotions? This change can be longer term, but make sure to then also identify something for within the next 4 weeks.
· OUTCOME: What would a specific outcome be if you were to live out the above wish?
· OBSTACLE: What is an obstacle that will keep you from using the skills to manage negative emotion? Name at least one internal barrier and one external barrier.
· PLAN: What are your plans for overcoming these obstacles and barriers to using these skills? Make sure to include an if/then statement (i.e. If you face "obstacle x", then you will do ...) and then expand on how you will ensure you stick with that plan. Include specific steps!
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· Emotional Regulation Skills: Describe a time in the past week when you were experiencing negative emotions and used one of the emotion regulation skills. Which skills did you use? Are those different than what you think you should have used? How did it turn out? What success and challenges did you face when using these skills?
· Complete a WOOP for a goal you have based on the following four prompts. Remember to include all four parts of the WOOP, putting particular focus on naming an internal obstacle and an if/then statement for your plan.
· WISH: What is something you wish to change in your future in terms of your ability to manage negative emotions? This change can be longer term, but make sure to then also identify something for within the next 4 weeks.
· OUTCOME: What would a specific outcome be if you were to live out the above wish?
· OBSTACLE: What is an obstacle that will keep you from using the skills to manage negative emotion? Name at least one internal barrier and one external barrier.
· PLAN: What are your plans for overcoming these obstacles and barriers to using these skills? Make sure to include an if/then statement (i.e. If you face "obstacle x", then you will do ...) and then expand on how you will ensure you stick with that plan. Include specific steps!
Gratitude Practice: Write a half a page about something that happened or something you accomplished this week that you are grateful for.
Lecture + Reading Reflection: Reflect on the previous lecture and the assigned readings for next week and the associated videos. Respond to the following prompts in a half page.
· What is one thing that resonated with you class on Wednesday, particularly from the lecture material? What do you still have questions about (if anything)?
· Identify one way you can see the content in the readings helping you going forward.
GRADING STANDARDS
Your post is worth a possible 10 points. To receive the full 10 points for this post, you must respond to all four sections of reflection and address all prompts fully, totaling around 3 double-spaced pages. Be honest; part of the goal of these posts is to have an opportunity to receive feedback and support from the TAs, who have experience with using these skills and coaching on the use of them. Your grade is NOT based on how “well” you used the skills, but rather on how much we can see you reflected on the skills/content and have thought about how it applies to your life. Incomplete or late responses will be docked points.
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Chandra Dev: Unveiling the Mystery of the Moon God
Shining brightly in the sky, some days more than others, the Moon in popular culture is a symbol of love, romance, and beauty. The ancient Hindu texts, however, mention the Moon as an intriguing and powerful being, worshiped by sages as Chandra.
Trusting God's Providence | Verse: Romans 8: 28-31
Trusting God's Providence.
Providence - God’s active preservation and care over His creation. God is both the Creator and the Sustainer of all things Heb. 1:2-3; Col. 1:17
-God keep His promises.
-God’s general providence is toward all creation
- All things were made through Him
God’s special providence is toward His children.
We may suffer now, but joy can and will come
God can see what we cannot see
Heartfulness Magazine - June 2024 (Volume 9, Issue 6)
Dear readers,
This month we continue with more inspiring talks from the Global Spirituality Mahotsav that was held from March 14 to 17, 2024, at Kanha Shanti Vanam.
We hear from Daaji on lifestyle and yoga in honor of International Day of Yoga, June 21, 2024. We also hear from Professor Bhavani Rao, Dean at Amrita Vishwa Vidyapeetham University, on spirituality in action, the Venerable BhikkuSanghasena on how to be an ambassador for compassion, Dr. Tony Nader on the Maharishi Effect, Swami Mukundananda on the crossroads of modernization, Tejinder Kaur Basra on the purpose of work, the Venerable GesheDorjiDamdul on the psychology of peace, the Rt. Hon. Patricia Scotland, KC, Secretary-General of the Commonwealth, on how we are all related, and world-renowned violinist KumareshRajagopalan on the uplifting mysteries of music.
Dr. Prasad Veluthanar shares an Ayurvedic perspective on treating autism, Dr. IchakAdizes helps us navigate disagreements at work, Sravan Banda celebrates World Environment Day by sharing some tips on land restoration, and Sara Bubber tells our children another inspiring story and challenges them with some fun facts and riddles.
Happy reading,
The editors
Is Lucid Dreaming Dangerous? Risks and Benefits!
Lucid Dreaming: Understanding the Risks and Benefits
The ability to control one's dreams or for the dreamer to be aware that he or she is dreaming. This process, called lucid dreaming, has some potential risks as well as many fascinating benefits. However, many people are hesitant to try it initially for fear of the potential dangers. This article aims to clarify these concerns by exploring both the risks and benefits of lucid dreaming.
The Benefits of Lucid Dreaming
Lucid dreaming allows a person to take control of their dream world, helping them overcome their fears and eliminate nightmares. This technique is particularly useful for mental health. By taking control of their dreams, individuals can face challenging scenarios in a controlled environment, which can help reduce anxiety and increase self-confidence.
Addressing Common Concerns
Physical Harm in Dreams Lucid dreaming is fundamentally safe. In a lucid dream, everything is a creation of your mind. Therefore, nothing in the dream can physically harm you. Despite the vividness and realness of the dream experience, it remains entirely within your mental landscape, posing no physical danger.
Mental Health Risks Concerns about developing PTSD or other mental illnesses from lucid dreaming are unfounded. As soon as you wake up, it's clear that the events experienced in the dream were not real. On the contrary, lucid dreaming is often seen as a therapeutic tool for conditions like PTSD, as it allows individuals to reframe and manage their thoughts.
Potential Risks of Lucid Dreaming
While generally safe, lucid dreaming does come with a few risks as well:
Mixing Dream Memories with Reality Long-term lucid dreamers might occasionally confuse dream memories with real ones, creating false memories. This issue is rare and preventable by maintaining a dream journal and avoiding lucid dreaming about real-life people or places too frequently.
Escapism Using lucid dreaming to escape reality can be problematic if it interferes with your daily life. While it is sometimes beneficial to escape and relieve the stress of reality, relying on lucid dreaming for happiness can hinder personal growth and productivity.
Feeling Tired After Lucid Dreaming Some people report feeling tired after lucid dreaming. This tiredness is not due to the dreams themselves but often results from not getting enough sleep or using techniques that disrupt sleep patterns. Taking breaks and ensuring adequate sleep can prevent this.
Mental Exhaustion Lucid dreaming can be mentally taxing if practiced excessively without breaks. It’s important to balance lucid dreaming with regular sleep to avoid mental fatigue.
Lucid dreaming is safe and beneficial if done with caution. It has many benefits, such as overcoming fear and improving mental health, and minimal risks. There are many resources and tutorials available for those interested in trying it.
Lesson 12 - The Blessed Hope: The Mark of the Christian.pptx
Lesson 12 - The Blessed Hope: The Mark of the Christian
SBS – Sunday Bible School
Adult Bible Lessons 2nd quarter 2024 CPAD
MAGAZINE: THE CAREER THAT IS PROPOSED TO US: The Path of Salvation, Holiness and Perseverance to Reach Heaven
Commentator: Pastor Osiel Gomes
Presentation: Missionary Celso Napoleon
Renewed in Grace
English - The Book of 1st Samuel the Prophet.pdf
The Book of Samuel is a book in the Hebrew Bible, found as two books in the Old Testament. The book is part of the Deuteronomistic history, a series of books that constitute a theological history of the Israelites and that aim to explain God's law for Israel under the guidance of the prophets.
The Vulnerabilities of Individuals Born Under Swati Nakshatra.pdf
Individuals born under Swati Nakshatra often exhibit a strong sense of independence and adaptability, yet they may also face vulnerabilities such as indecisiveness and a tendency to be easily swayed by external influences. Their quest for balance and harmony can sometimes lead to inner conflict and a lack of assertiveness. To know more visit: astroanuradha.com
Monthly Khazina-e-Ruhaniyaat Jun’2024 (Vol.15, Issue 2)
2nd issue of Volume 15. A magazine in urdu language mainly based on spiritual treatment and learning. Many topics on ISLAM, SUFISM, SOCIAL PROBLEMS, SELF HELP, PSYCHOLOGY, HEALTH, SPIRITUAL TREATMENT, Ruqya etc.A very useful magazine for everyone.
Sanatan Vastu | Experience Great Living | Vastu Expert
Santan Vastu Provides Vedic astrology courses & Vastu remedies, If you are searching Vastu for home, Vastu for kitchen, Vastu for house, Vastu for Office & Factory. Best Vastu in Bahadurgarh. Best Vastu in Delhi NCR
Astronism, Cosmism and Cosmodeism: the space religions espousing the doctrine...
This lecture created by Brandon Taylorian (aka Cometan) specially for the CESNUR Conference held Bordeaux in June 2024 provides a brief introduction to the legacy of religious and philosophical thought that Astronism emerges from, namely the discourse on transcension started assuredly by the Cosmists in Russia in the mid-to-late nineteenth century and then carried on and developed by Mordecai Nessyahu in Cosmodeism in the twentieth century. Cometan also then provides some detail on his story in founding Astronism in the early twenty-first century from 2013 along with details on the central Astronist doctrine of transcension. Finally, the lecture concludes with some contributions made by space religions and space philosophy and their influences on various cultural facets in art, literature and film.
Recently uploaded (12)
Chandra Dev: Unveiling the Mystery of the Moon God
Chandra Dev: Unveiling the Mystery of the Moon God
Trusting God's Providence | Verse: Romans 8: 28-31
Trusting God's Providence | Verse: Romans 8: 28-31
Heartfulness Magazine - June 2024 (Volume 9, Issue 6)
Heartfulness Magazine - June 2024 (Volume 9, Issue 6)
Lesson 12 - The Blessed Hope: The Mark of the Christian.pptx
Lesson 12 - The Blessed Hope: The Mark of the Christian.pptx
The Vulnerabilities of Individuals Born Under Swati Nakshatra.pdf
The Vulnerabilities of Individuals Born Under Swati Nakshatra.pdf
Monthly Khazina-e-Ruhaniyaat Jun’2024 (Vol.15, Issue 2)
Monthly Khazina-e-Ruhaniyaat Jun’2024 (Vol.15, Issue 2)
Sanatan Vastu | Experience Great Living | Vastu Expert
Sanatan Vastu | Experience Great Living | Vastu Expert
Astronism, Cosmism and Cosmodeism: the space religions espousing the doctrine...
Astronism, Cosmism and Cosmodeism: the space religions espousing the doctrine...
Mindfulness Week Project Day2
- 1. DAY 2 Mindfulness Week Project www.small-steps-coaching.com/blog
- 2. WHEN: after waking up, before lunch DURATION: 5 minutes – repeat whenever you remember OBJECTIVE: present moment awareness FOCUS: each time you catch a thought that is not related to Now ‘label’ it as ‘past’ or ‘future’ and let it go TIPS: if you loose focus continue when you become aware that your thoughts are related to past or future.
- 3. WHEN: after dinner DURATION: 5 minutes or longer OBJECTIVE: mind-body awareness FOCUS: sit or lie down and relax. Scan your body and find the part that feels the best right now. Radiate this feeling throughout the body TIPS: you may add a color to the part of body that feels good. Let that color radiate through your body and then expand into your surroundings Before you conclude that there is no feel- good part consider the tip of your nose, ear, finger, toe etc.
- 4. WHEN: before sleep DURATION: 10 minutes OBJECTIVE: mind-body connection FOCUS: lie down, put your hands over your belly button and imagine that there is a pendulum hanging from the middle of your palms into the area 2 cm behind the belly button. Move your hands gently as if you are slowly stirring the pendulum TIPS: pay more attention to the pendulum moving in your belly, gently stirring the energy of your gut.
- 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 the web, whatever inspires you)
- 7. Check blog entry http://small-steps- coaching.com/blog/2012/12/14/mindfulness-week-project- day-2/ 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)