Journal Challenges:
15-21
Day 15:
Worry Jar
1. On small pieces of paper, write out all of your worries.
2. Place the pieces of paper in a jar or in a dedicated container. Find a safe place for your jar.
3. Dedicate a certain time of your day to think fully about these things for 5 minutes. Set a timer if it is helpful. When the time is up put the worries away and place your jar back in its place.
4. Do a simple breath meditation for 5 minutes after sitting with your worries. Focus on the breath in your body and come back to the breath if and when your mind wanders.
How did this feel?
Today I am thankful for ________________
Days 16 - 20 focus on your feelings.
Day 16:
Body Scan
1. Sit in an alert and relaxed posture, grounded in your chair or on the floor. Close your eyes.
2. Breathe deeply and completely for 5 breathes.
3. Starting at the crown of your head, inhale and exhale as you investigate the sensations in each part of your body. Slowly work your way down from your head to your toes. Take your time, spending extra time breathing in and out in any area that feels good or needs more attention.
4. If your mind wanders, bring your attention back to your breath and continue on your journey.
5. When you are done, notice how your body feels.
6. Take 3 -5 complete and full breathes before opening your eyes.
How did this feel?
Today I am thankful for ________________
Day 17:
Smile Meditation
Every time you smile at someone, it is an act of love, a gift to that person, a beautiful thing - Mother Theresa
1. Set a timer for 2 minutes.
2. Look into a mirror in a space with good lighting that makes you comfortable.
3. Think of a memory in your life that makes you extremely happy. Close your eyes if it helps to come up with that image or memory.
4. Smile in the mirror for 2 minutes. You might start laughing, that’s OK. Stick with it. Notice your thoughts and the sensations in your body when you focus on this happy feeling.
5. When you are done, take 3 full and complete breathes and notice how you feel.
How did this feel?
Today I am thankful for ________________
Day 18:
Ride the Wave
1. Ground yourself on the floor or on a chair. Find an alert yet relaxed posture. Close your eyes if that is comfortable or soften your gaze.
2. Breathe deeply and completely for 5 breaths.
3. Think of a recent situation that was extremely stressful for you.
4. Scan your body to see what sensations may come up for you, focusing on this stressful event . Notice any sensations or tensions that may arise. See if you can be with these sensations, as they are, riding them like a wave that shall pass. Return to your breath and continue the scan, assessing for other areas of sensation or tension.
5. When you feel you have completed your body scan in this way, turn your attention back to the breath, letting these sensations go, for 3 -5 breathes. When you are ready open your eyes.
How did this feel?
Today I am thankful for ________________
Day 19:
Art for Anxiety
1. Gather some art materials for this exercise. Include a piece of blank paper and any art materials of your choice in the colors of your choice. Materials that work well are those that easily slide and move across the page such as crayons, markers, oil pastels, etc.
2. With your art materials in front of you, close your eyes and without lifting your art material from the page or looking, draw a continuous shape. Move your hand in any way that feels natural and good. When you feel done, open your eyes and sit with your piece.
3. Without judgment, focusing on the process and not the product, what feelings come to mind when you look at what you have drawn? Use additional art materials to add to your piece, making it into anything you wish.
4. When you are finished, step back and examine your piece now. Close your eyes for a simple breath mediation, noticing any sensations or feelings that may have risen during this practice and re-connect with your breath.
How did this feel?
Today I am thankful for ________________
Day 20:
Mindfulness for Anger
1. Ground yourself on the floor or on a chair. Find an alert and relaxed posture. Close your eyes if that is comfortable.
2. Breathe deeply and completely for 5 breaths.
3. Think of a time when you felt very angry. Notice what feelings and sensations arise for you when you sit with these feelings of anger. Where do you feel this anger in your body? How does it feel?
4. Imagine holding your anger like a mother would hold a newborn, with compassion and care.
5. Say good bye to your anger when you have explored this fully. Return to your breath for 3 -5 breaths. Open your eyes when you are ready and notice how you feel.
Days 21 - 25 focus on noticing.
Day 21:
Embrace the Space
1. Find a calm and comfortable seat, grounding yourself mindfully in a chair or on the floor. Close your eyes if that is comfortable.
2. Focus on your breath in your body. Take 5 full and complete breaths.
3. Notice everything you hear in the space you are in. What sounds come from outside? What sounds come from within? How is the temperature and quality of air? How does it feel on your skin? How is the contact of your body to the floor or to the chair. Notice as many things as you can before returning to your breath for 3 - 5 letting go breaths. Open your eyes when you are ready.