mindfulness week project

My journey into meditation and mindfulness practices 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.

WAITING FOR THE WAVE

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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 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 tiring out. 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 in the distance.


As I was giving up, a wave propped up under the surf board 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 gloriously fell into the strong currents of the ocean, I wanted to scream with joy, to express the 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 out of the present moment even when seemingly there is nothing going on.

Middle waves tire you out but improve strength of your arms = It may seem fruitless at times, but perseverance is the key ingredient of success.

Breaking waves gets the heart pumping and tests your abilities = If opportunity comes, try your best to make the most out of it. Keep learning and celebrate each milestone.


NOW AWARENESS

I have not surfed again since that May but the lessons remain to serve as a metaphor for my experience of the 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 practices with you and am grateful to you for sending log entries back to me.


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 lyrics or the 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)



MINDFULNESS LOG – DAY ONE

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 SUMMARY

PERSONAL LOG

Mindfulness Week Project

POSTPRACTICE


Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening

DAY ONE

PREPRACTICE


Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening



DAY SUMMARY

POSTPRACTICE


Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening

DAY TWO

PREPRACTICE


Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening



DAY SUMMARY


POSTPRACTICE


Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening

DAY THREE

PREPRACTICE


Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening


DAY SUMMARY

POSTPRACTICE


Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening

DAY FOUR

PREPRACTICE


Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening



DAY SUMMARY

POSTPRACTICE


Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening

DAY FIVE

PREPRACTICE


Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening



DAY SUMMARY

POSTPRACTICE


Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening

DAY SIX

PREPRACTICE


Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening



DAY SUMMARY

POSTPRACTICE


Energy level

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening

DAY SEVEN

PREPRACTICE


Energy level

Mentalstate

Physicalstate

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

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