Journal Challenges:
8 - 14
Day 8:
Take 5
1. Sit in an alert yet relaxed posture grounded in your chair or on the floor.
2. Fan out one of your hands like a star, stretching the fingers out wide.
3. Inhale through your nose as you trace along the outside of your thumb. On each inhale trace your finger and on each exhale trace the area in between the fingers. Continue breathing in this way until you reach your pinkie finger, having taken 5 full and complete breathes.
4. As you breathe in this mindful way, focus your attention on your breath and on the sensations you feel on your skin.
4. Continue this breathing in this way with your other hand.
How did this feel?
Today I am thankful for ________________
Day 9:
Balloon Breath
1. Sit in an alert yet relaxed posture, feeling grounded in the chair or in your seat on the floor. Place your hands on your belly.
2. Breathe mindfully for 3 - 5 breathes.
3. Imagine that your belly is a balloon. Inhale deeply to inflate your balloon and feel it expand as completely as possible.
4. Exhale slowly to feel your balloon belly deflate.
5. Continue breathing in this way for 10 more breathes.
6. If feelings of self-consciousness around the belly arise, notice this and send yourself extra love and gratitude for the power and beauty inherent in your body and breath.
How did this feel?
Today I am thankful for ________________
Day 10:
3-Part Breath
(the Complete Breath)
1. Sit in an alert yet relaxed posture, feeling grounded in your chair or in your seat on the floor. Close your eyes if this is comfortable or soften your gaze in front of you.
2. Breathe naturally and mindfully for 3 - 5 breathes.
3. Bring your attention inward and begin to deepen your awareness of your breathing.
4. Place your hands on your belly and feel your breath there, expanded with an inhale and falling with an exhale. Breathe fully 3 breathes only in your belly.
5. Place your hands on your rib cage. and now feel your breath there, expanded with an inhale and falling with an exhale. Breathe fully 3 breathes only in the center of your torso.
6. Place your hands on the top of your chest and now feel your breath there, expanded with an inhale and falling with an exhale. Breathe fully 3 breathes only in the top of your chest. You may feel less breath here in this smaller space.
7. Now integrating all three areas, starting at the belly feel your inhale travel from the belly up to the torso and ribs up to the top of the chest. Hold for a moment then feel and notice your exhale travel backward down that same path (chest, ribs, belly). You can use your hands on your body to deepen your awareness of your breath. Breathe in this complete and full way for 5 breathes.
8. Loosen you attention away from your breath and breathe naturally for a few breathes before opening your eyes.
How did this feel?
Today I am thankful for ________________
Days 11 - 15 focus on your thoughts.
Day 11:
Safe Space Senses
1. Sit in an alert and relaxed posture, grounded in your chair or on the floor. Close your eyes.
2. Think of a safe space for you. This can be any space, memory, or anything else that brings you peace.
3. Bring your attention to your breath in your body. Bringing this safe space to mind, what do you see? What sounds do you hear? What smells are there? What can you taste? What can you touch or feel on your skin in this safe space? Spend time walking through each of your senses as you meditate.
4. If your mind wanders, bring your attention back to your breath and then return to experiencing your safe space in this way.
5. Loosen your focus away from your safe space and breathe naturally for 3 - 5 breathes. Open your eyes.
6. Know that this space is place you can go back to anytime you need peace.
How did this feel?
Today I am thankful for ________________
Day 12:
Safe Space Art
1. To prepare gather some art materials of your choice including paper or canvas. Use any materials you are comfortable with. This includes (but is not limited to) pen, marker, oil pastel, colored pencil, paint, tissue paper and Mod Podge, collage materials, clay.
2. Thinking about yesterday’s safe space challenge, think about which sense resonated most with you.
3. Represent this aspect of your safe space using your art materials. Practice non-judgement and try to create in the moment, enjoying and noticing the process.
4. When your piece is complete, display it, step back and take time noticing what you have made.
How did this feel?
Today I am thankful for ________________
Day 13:
Mandala
1. A mandala is an ancient symbol used to represent the self. On a piece of blank paper (as large or small as you like) draw three concentric circles.
2. In the outermost section, draw images that represent how you show yourself to the world. This can be depicted abstractly or realistically and can include words.
3. In the middle section, draw or represent what family, friends, and those close to you see.
4. In the center circle draw or represent the you that no one sees.
5. Spend as much time as you wish developing or re-visiting this piece until you feel it is complete.
How did this feel?
Today I am thankful for ________________
Day 14:
Personal
Mission
Statment
1. Think about yesterday’s challenge and your mandala.
2. Describe yourself by choosing three values, one from each of your mandala layers.
3. Create a personal mission statement incorporating each of these three values. The completed statement should make you feel empowered and remind you of your unique strengths. Write this statement down.
4. Display your personal mission statement in a place you frequent often.
