Journal Challenges:
1 - 7
Congratulations on dedicating the next 30 days to strengthening your breath, yoga and mindfulness practice. Through careful cultivation and self-reflection, we will ground, breathe, think, feel, notice and reflect.
Consider recording your responses in a dedicated journal or you can download the PDF version of the journal below:
Days 1 - 5 revolve around a theme of grounding.
Day 1:
Mountain Meditation
1. Stand with your feet together and your hands to your side. Press weight evenly across the balls of your feet. Press your big toes together. Tuck your tailbone slightly down without rounding your spine.
2. Breathe rhythmically, feeling each inhale and exhale deepen as you take the stance of a mountain.
3. Notice how you feel after standing in this pose and breathing mindfully.
How did this feel?
Today I am thankful for ________________
Day 2:
Mindful Walking
1. During a moment when you have a 5 minute period alone, find a space you can walk around in safely and comfortably.
2. Remove your shoes and socks. Set a timer.
3. Ground yourself like a mountain to begin, breathing out 3 -5 times mindfully.
4. Slowly walk around this space, feeling your feet make contact with the ground. Notice any sensations you feel and thoughts that may come up for you as you focus on your breathing.
How did this feel?
Today I am thankful for ________________
Day 3:
Mindful Observation
1. Find an object from nature that is in your home.
2. Seat in a comfortable seat in a chair or on the ground. Place your object in front of you. Make sure your feet or body is grounded in this seat. Take time to close your eyes and inhale and exhale 3 - 5 times, focusing on your breath. When your mind wanders, with no-judgement, return your focus to your breath in your body.
3. Open your eyes and hold your object in your hand. Spend 5 minutes looking at the object (set a timer if you need) noticing all that makes it unique, engaging each of your 5 senses.
How did this feel?
Today I am thankful for ________________
Day 4:
Mindful Listening
1. Find a friend or a family member. If you choose to communicate virtually with someone, use a video platform to communicate as naturally as possible.
2. Simplify your surroundings. Sit in a space with this person that is free of technology and clutter. Choose a calming space.
3. Take 3 - 5 mindful breathes with this person.
4. Ask this person to tell you a short story. This can be anything.
5. As this person speaks, pay complete attention to what they are saying, not letting your thoughts distract you and not planning what to say.
6. When they are done speaking, ask this person what it was like to be fully heard by you.
How did this feel?
Today I am thankful for ________________
Day 5:
Mindful Eating
1. Wake up a few minutes early to make and eat a mindful breakfast.
2. Sit in a calm space, free from technology.
3. Close your eyes and take 3 - 5 breathes, grounding yourself in your seat.
4. Notice how your food looks. Notice how it smells. Notice how it feels in your hand. Place a small piece of food in your mouth and try to take 25 - 30 chews before you swallow. Notice any sensations that may arise.
5. Continue eating your meal mindfully.
How did this feel?
Today I am thankful for ________________
Days 6 -10 focus on the breath and breathing.
Day 6:
Counting Breath
1. Sit in an alert and relaxed posture, grounded in your chair or on the floor. Close your eyes.
2. Take 3 - 5 mindful breathes.
3. On your next inhale, count one to yourself, exhale to a count of one .
4. The next time you inhale, count two to yourself, exhale to a count of two.
5. Continue breathing in this way until you reach a count of five for your inhale and exhale.
6. If your mind wanders or you lose count, bring your attention back to your breath and start over.
How did this feel?
Today I am thankful for ________________
Day 7:
Breathe Like a Lion
1. Sit in an alert and relaxed posture grounded in your chair or on the floor. Place your hands on your knees.
2. Take 3 - 5 mindful breathes.
3. Inhale deeply through your nose.
4. Exhale through the mouth, making a loud audible ha sound. Open your mouth wide and stick your tongue out as far as possible towards your chin when you exhale.
5. Inhale returning to a neutral face.
6. Repeat 5 - 6 times then return to your natural breathing.
