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Mindfulness Week Project Day3
The document provides instructions for a gratitude journal and mindfulness exercise for Day 3. It instructs the reader to make a list of 3 events to feel grateful for that day, focus on where gratitude is felt in the body, and express gratitude to 3 people between noon and dinner. It also prompts writing 3 small things felt grateful for that evening and continuing the gratitude journal for 21 days. Tables are included to track pre-and post-practice energy, mental, physical, and emotional states for morning, afternoon, and evening. An inspiring image or quote is suggested to describe the overall day.
Mindfulness Week Project Day3
- 1.
- 2. MORNING: make alist of events you are grateful that you will experience today (minimum 3). Focus on how your body represents gratitude. Where is the gratitude center in your body? AFTERNOON: find three people to express gratitude to between noon and dinner time. EVENING: write three (small) things you are grateful for that have happened during the day. TIPS: continue writing the gratitude journal for 21 days
- 3. 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
- 4. Please add animage, 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)
- 5. Check blog entry http://small-steps- coaching.com/blog/2012/12/15/mindfulness-week-project- day-3/ MindfulnessWeekProject www.small-steps-coaching.com/blog
Editor's Notes
- #4 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
- #5 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)