Mindfulness Week Project
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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 Dalida
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Mindfulness Week Project
- 1. 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. MindfulnessWeekProject www.small-steps-coaching.com/blog
- 3. 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. MindfulnessWeekProject www.small-steps-coaching.com/blog
- 5. 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. MindfulnessWeekProject www.small-steps-coaching.com/blog
- 7. 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. MindfulnessWeekProject www.small-steps-coaching.com/blog
- 8. 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. MindfulnessWeekProject www.small-steps-coaching.com/blog
- 9. 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. MindfulnessWeekProject www.small-steps-coaching.com/blog
- 10. Day One Sample Practice MindfulnessWeekProject www.small-steps-coaching.com/blog
- 11. 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) MindfulnessWeekProject www.small-steps-coaching.com/blog
- 12. PRE Activity Energy Mental Physical Emotional PRACTICE description level state state state Morning On my way 60 60 80 70 to work Afternoon Lunch 70 80 90 80 Evening Movie 50 50 70 80 POST Activity Energy Mental Physical Emotional PRACTICE descriptio level state state state n Morning Hands and 80 80 90 80 practice Afternoon Right Now 70 90 80 80 Evening Breathing 70 80 MindfulnessWeekProject 90 90 www.small-steps-coaching.com/blog
- 14. PERSONAL LOG
- 15. 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 MindfulnessWeekProject www.small-steps-coaching.com/blog
- 17. 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 MindfulnessWeekProject www.small-steps- coaching.com/blog
- 19. 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 MindfulnessWeekProject www.small-steps- coaching.com/blog
- 21. 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 MindfulnessWeekProject www.small-steps-coaching.com/blog
- 23. 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 MindfulnessWeekProject www.small-steps-coaching.com/blog
- 25. 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 MindfulnessWeekProject www.small-steps-coaching.com/blog
- 27. 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 MindfulnessWeekProject www.small-steps-coaching.com/blog
- 29. To sign up for the Mindfulness Week Project please contact dalida@small-steps-coaching.com MindfulnessWeekProject www.small-steps-coaching.com/blog
Notas del editor
- 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 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 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 describes your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)
- 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 describes your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)
- 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 describes your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)
- 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 describes your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)
- 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 describes your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)
- 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 describes your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)
- 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 describes your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)
- 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 describes your overall day (this could be your personal photo of the day or an image from web, whatever inspires you)