Mindfulness
The Why and How
Inspiration
Think about a time when you completely forgot to look at your phone or take a photo and time flew by. Perhaps you were around the people you love or doing something you enjoy. You were so engrossed in the moment; you had no time to worry about the past or the future.
You were simply enjoying where you were, listening to your thoughts and those of others and most importantly being kind to yourself.
This is what’s known as being in the present moment and also referred to as Mindfulness!
As we’ll explore later within the challenge, planning for the future is vital in order to meet your goals, but we shouldn’t spend too much time there.
The benefits are huge when practiced often; It can empower you; Think of empowerment as your ‘rocket fuel’ for trying new things.
Awareness of our own body encourages our own self love and compassion which quietens those negative self-talk.
Breathing exercises and muscles tensing, powers us to embrace how we learn and get back up when we fall.
All of the skills you are learning through these challenges will support your development in becoming mindful.
As you can see here there are so many examples of when you can be mindful:
You were simply enjoying where you were, listening to your thoughts and those of others and most importantly being kind to yourself.
This is what’s known as being in the present moment and also referred to as Mindfulness!
As we’ll explore later within the challenge, planning for the future is vital in order to meet your goals, but we shouldn’t spend too much time there.
The benefits are huge when practiced often; It can empower you; Think of empowerment as your ‘rocket fuel’ for trying new things.
Awareness of our own body encourages our own self love and compassion which quietens those negative self-talk.
Breathing exercises and muscles tensing, powers us to embrace how we learn and get back up when we fall.
All of the skills you are learning through these challenges will support your development in becoming mindful.
As you can see here there are so many examples of when you can be mindful:
Let’s gets started;
Firstly, lets learn how to check in with ourself.
Ask yourself often and upon waking is useful…
Write down the first number that pops into your head – and don’t question it.
Checking in and asking yourself this question is a powerful tool for everyday life and as you learn the practice it can become essential within your Mental Fitness toolkit.
Firstly, lets learn how to check in with ourself.
Ask yourself often and upon waking is useful…
- 1 is, I feel low and don’t want to do anything, and 10 is I feel great, peaceful and full of joy.
Write down the first number that pops into your head – and don’t question it.
Checking in and asking yourself this question is a powerful tool for everyday life and as you learn the practice it can become essential within your Mental Fitness toolkit.
CHALLENGE
GUIDED BODY SCAN
Find somewhere you can completely relax, sitting or standing, with your eyes open at this stage. Wherever you are, become aware of your body.
Are you laying down as you have recently awoken?
Are you sitting?
Are you standing?
How does your spine feel?
Don’t change anything. Just become conscious of your physical body.
We are obviously all breathing all of the time and to take notice of how breathe brings us right to the present moment. Just observe. Let the air go deep into your lungs, and then breathe out. Now, as you take a deep breath, imagine you’re filling your lungs with as much air as possible, then expelling all the stale air as you breathe out.
Feel your belly moving up and down with every breath. Feel your chest move up and down with every breath.
Now look around you and notice the colours and the patterns you can see. Just observe. Let your eyes absorb all that’s around you. And then slowly close your eyes.
Relax your eyelids while you observe what comes and goes within your mind. Images and thoughts may pop up and just look out for what comes to mine. Keep noticing your breathing: In and out.
Listen to the sounds around you.
What’s the loudest noise you can hear?
What are the quietest tones you can hear?
Are there any sounds that stand out?
And now you can listen to the sound of your breath. In and out.
Observe, feel and listen to your entire body.
Is there any tension? There’s no need to change anything. Simply notice any sensations in your body.
Are there any feelings or emotions arising right now?
What are they?
Where in your body are, they located?
Stay still for the next minute.
When you’re ready, slowly start to move your hands and feet.
And then open your eyes.
This is the end of the exercise, so let’s check your level of happiness energy.
How would you rate your level now?
Write down your number. Is it higher than before? If not, you can do the exercise again.
Eventually you’ll find that this brief practice raises your vibration.
GUIDED BODY SCAN
Find somewhere you can completely relax, sitting or standing, with your eyes open at this stage. Wherever you are, become aware of your body.
Are you laying down as you have recently awoken?
Are you sitting?
Are you standing?
How does your spine feel?
Don’t change anything. Just become conscious of your physical body.
We are obviously all breathing all of the time and to take notice of how breathe brings us right to the present moment. Just observe. Let the air go deep into your lungs, and then breathe out. Now, as you take a deep breath, imagine you’re filling your lungs with as much air as possible, then expelling all the stale air as you breathe out.
Feel your belly moving up and down with every breath. Feel your chest move up and down with every breath.
Now look around you and notice the colours and the patterns you can see. Just observe. Let your eyes absorb all that’s around you. And then slowly close your eyes.
Relax your eyelids while you observe what comes and goes within your mind. Images and thoughts may pop up and just look out for what comes to mine. Keep noticing your breathing: In and out.
Listen to the sounds around you.
What’s the loudest noise you can hear?
What are the quietest tones you can hear?
Are there any sounds that stand out?
And now you can listen to the sound of your breath. In and out.
Observe, feel and listen to your entire body.
Is there any tension? There’s no need to change anything. Simply notice any sensations in your body.
Are there any feelings or emotions arising right now?
What are they?
Where in your body are, they located?
Stay still for the next minute.
When you’re ready, slowly start to move your hands and feet.
And then open your eyes.
This is the end of the exercise, so let’s check your level of happiness energy.
How would you rate your level now?
Write down your number. Is it higher than before? If not, you can do the exercise again.
Eventually you’ll find that this brief practice raises your vibration.
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SMILE
It has been discovered that when you make yourself smile; it can make you feel happier. Think about the good things you have – this can make you smile. Think about something funny that happened, or a good time you had. Think about 5 people you like and love and smile for each one of them Create a happiness list. Write down what makes you happy LAUGH Laughing brings us into the present moment in a mindful way and is a great stress reliever |
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PICK A PROMPT
You can choose a cue that you encounter on a regular basis to shift your brain into mindful mode. For instance, you might pick a certain door you walk through or a picture on the wall or use drinking water as a reminder.
Remember even loading the Dishwasher can be mindful!
You can choose a cue that you encounter on a regular basis to shift your brain into mindful mode. For instance, you might pick a certain door you walk through or a picture on the wall or use drinking water as a reminder.
Remember even loading the Dishwasher can be mindful!
