mindfulness week project welcome

My journey into meditation and mindfulness practice reminds me of the first time I surfed. After establishing the rules of left and right legged practice on the beach, the instructor simply said that we were ready to surf. My mind was desperately trying to make sense of it but first it had to let the body experience the process.

LOOKING FOR THE WAVE

MindfulnessWeekProject www.small-steps-coaching.com/blog

And off we went into the water with the instruction: “Paddle!” So we paddled and paddled and soon everybody went into their own exploration of the power of the waves. From time to time the instructor would shout: “Paddle! Paddle now! It’s coming!” And I paddled like my life depended on it, back and forth making sure I was not too far from the shore; aware of my body slowly tiring. There was certainly a dose of fear involved as my mind started to question: "What is it that I am paddling for? I don't get it? When is it enough?" At a certain point I even tried to ask others but my words got lost across the distance.


As I was giving up, a wave lifted up the surf board up and paddling suddenly made complete sense. I felt so small in comparison with the ocean while making the first attempt to stand up. My wobbly feet were not strong enough to endure the new experience. The meaning of balance got a new set of neuro-connections. When I fell – gloriously - into the strong currents of the ocean, I wanted to scream with joy, to express my full body buzz, but new waves were coming in and I had to get to that board again. I was both exhausted and happy.


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.


NOW AWARENESS

I have not surfed again since that May but the lessons remain and serve as a metaphor for my experience of present moment awareness. Like waves, these subtle and focused moments have increased my productivity, enabled me to relax with ease and observe the difference between ego-based and awareness-based decisions. What follows is the chain-reaction of improved well-being. I am excited to share these practices with you and am grateful to you for sending your log entries back to me. Your information will be kept private and results used for a mindfulness article – you will receive a copy at the completion of the project (100 people).


THE PROJECT

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.


HOW IT WORKS


Mindfulness Week Project

Day One Sample Practice

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)


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


MINDFULNESS LOG


POSTPRACTICE

Activity description

Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning Hands and practice

80 80 90 80

Afternoon Right Now 70 90 80 80

Evening Breathing 70 80 90 90

PREPRACTICE


Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning On my way to work

60 60 80 70

Afternoon Lunch 70 80 90 80

Evening Movie 50 50 70 80

DAY ONE


DAY SUMMARYPlease 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)

PERSONAL LOG

Mindfulness Week Project

POSTPRACTICE


Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening

DAY ONE

PREPRACTICE


Energy level

Mentalstate

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Morning

Afternoon

Evening



DAY SUMMARY

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Morning

Afternoon

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DAY TWO

PREPRACTICE


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Morning

Afternoon

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DAY SUMMARY


POSTPRACTICE


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DAY THREE

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Morning

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DAY SUMMARY

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Morning

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DAY FOUR

PREPRACTICE


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DAY SUMMARY

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DAY FIVE

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DAY SUMMARY

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DAY SIX

PREPRACTICE


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Morning

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DAY SUMMARY

POSTPRACTICE


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Morning

Afternoon

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DAY SEVEN

PREPRACTICE


Energy level

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Emotionalstate

Morning

Afternoon

Evening



DAY SUMMARY

To sign up for the Mindfulness Week Project

please contact [email protected]

Thank you for sharing


mindfulness week project welcome

Education

new waves

scale description

breaking waves

middle waves

thewow moment

new experience

minutes practice

body buzz