Mindfulness – Week 2
List all of the ways you are kind to yourself. Now list ways you could be even kinder.
So if you’re feeling the need for a little therapeutic love boost, treat yourself to one—or all—of the following random acts of self-kindness:
1. Take a hot bath.2. Go for a walk.3. Buy a special treat. 4. Schedule a massage.
5. Meditate. 6. Pick a card, any card. Go to a card store and buy yourself a loving card,-It’s wonderful to write a note inside, honoring and appreciating yourself, and offering yourself encouragement. 7. Decorate your personal space with positive messages and mantras. 8. Take yourself on a date.
Have you ever heard the saying you have 2 ears and one mouth for a reason? No? Lucky you…
There is truth to this- Who do you need to listen to more – right now?
Looking Back To The Future
Write a letter to your future self, a year from now. What do you hope you are doing? What do you want to know? Date your letter and take a look at it one year from now.
Think of a place in nature that is peaceful, calm and relaxing? Where are you & What are you doing? Plan right now a way to go to this place for a day.
Mindfulness of the Body Meditation
This is the foundation of the meditative journey. By bringing our awareness into the body and using the breath as a vehicle for exploration, we begin to awaken to the dynamic aspect of thoughts, sensations, and emotions that arise constantly within our immediate experience.
As we become more familiar with ourselves in this way, we can begin to relax into this natural process and develop a deep and abiding appreciation for all the aspects of ourselves, others, and the world.
*Set a timer for 15 minutes-
*Lay on your back in a comfortable position. You may wish to have your knees up and your feet flat on the ground, to relieve tension in the lower back.
*Close your eyes. Breath deeply. Just concentrate on your breath and relax for a few moments.
*On each in breath, notice any tension in the body.
*On each out breath, allow all the tension in your body to drain into away into the Earth. Let it dissolve into the ground beneath you.
*Allow your awareness to go down about one foot. Imagine that you have roots that go down into the ground. Feel the roots.
*Now just hang out at the point of infinity beneath you. Let go of any ideas. Just be the infinity beneath you.
*Let go of any effort. Feel total relaxation.
*Notice how your mind feels here. Completely open. Boundless. Without barriers, restrictions, or boundaries.
Stay here for a few moments
It’s challenging to help you’re mind be still when your environment is cluttered.
Spend time today creating a sanctuary. It might be in your bedroom, garden,workspace,even you’re bathroom. Create a space where you can exhale. When you’re done, take the time to pause and enjoy it. Write or draw how you feel in your sanctuary.
Take a load Off
Let’s talk emotional baggage. We all have some, even if it’s just carry-on. What’s in you’re suitcase? How can you leave it behind?
Try it on for size
Forget your usual routine. Try something new just today. How daring are you going to be?
Write down some ideas, then pick one and get to it!
Pick someone you’re thankful to have in you’re life. Write a letter to them explaining just why you think this.
Sing out loud to your favorite song. Be powerful, let the world hear you!
When your done write down how this made you feel – to hear your own voice.
How do you feel now?