Find a Challenge
Daily Challenge
5-3-1 Practice
5-3-1 Practice is a set of informal tips aimed at cultivated well-being.
5...
Meditate 5 minutes per day
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Write down 3 good things that happened today
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Do 1 act of kindness
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3-2-1 Awareness Practice
3-2-1 Awareness Practice is a game that requires just our attention.
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Notice the things we see. So look around the room and note three things that you use
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Now we notice the things we hear. Quieten down and notice two things that you can hear
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Finally, we notice something we can feel. What is the one thing that you can feel with your sensations or your emotions?
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Slo-Mo Catch Practice
Slo-Mo Catch Practice aims at slowing down. In this, we'll be catching the ends of our breath.
When we breathe in, hands open, when we breathe out, hands closed. Breathing in, hands open. Breathing out, catching the end of your breathe. In, open. Out, catching the end of your breathe. In, open. Out, close. In, open. Out, catching the end of your breathe.
Do you notice any changes in how things are for you after doing this brief practice?
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Raisin Meditation
Raisin Meditation is a practice in mindfulness.
Steps to do it:
1. Hold: Hold the raisin
2. See: Take time to really focus on it
3. Touch: Turn the raisin over and explore its texture
4. Smell: Take in its smell, aroma or fragrance
5. Place: Focus on the sensation of it in your mouth
6. Taste: Chew and notice where and how it needs to be chewed
7. Swallow: Swallow it and notice if you experience it consciously
8. Follow: Try to feel the raisin going down your system
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Weekly Challenge
Maintaining a Journal
Journaling, in the sense of writing about one's deepest thoughts and feelings, has been linked to both subjective and objective markers of health and well-being.
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Capitalizing on Positive Events
Ask a friend, family member, colleague, romantic partner, or other acquaintance to tell you about a good thing that happened to him or her today. As they share, listen and try to respond in an “active-constructive” manner, i.e.,
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Make good eye contact, showing that you are interested in and engaged in what they have to say.
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Express positive emotion by smiling
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Make enthusiastic comments
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Ask constructive questions
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Doodle Therapy
Doodle Therapy is a creative way to relax. It takes you deeper into the creative process by letting your intuition take the lead.
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Break for a Body Scan
Break for a Body Scan is a small meditation practice that requires a little over 8 minutes of your time. It requires you to sit down and shift the focus from your surroundings to your breathing. In this exercise, you'll observe the sensations and allow them to be in the moment, just as you are. Please visit the link below to practice this meditation.
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Fortnightly Challenge
Meditative Painting
Bringing inner experiences outward into art is, in a sense, an exercise in mindfulness – to call attention to the mundane, joyful, exceptional and even the troubling that we witness in our daily lives.
The aim is to choose a theme and then draw or paint anything that you feel describes the theme.
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Compassion at Work
Compassion at work is a meditation practice that requires 9 minutes of your time. It requires you ro relax and focus on your breathing. It then fills you with a wave of contentment, tenderness and peace. It allows you to embrace your feelings for people that you like, find neutral or find challenging and wish them to find happiness, joy, ease and health just like you are through this meditation. Please visit the link below to practice this meditation.
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Monthly Challenge
Reminders of Connectedness
Research suggests that humans have a strong propensity for kindness and generosity, and that kindness improves the health and happiness of the giver, not only of the receiver. One of the most effective ways to elicit people's kindness is to evoke a sense of connectedness among people. This exercise walks you through the process of considering how you can add reminders of social connection to your home, office, or classroom.
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Take a moment to look around your home, office, or classroom. What kinds of objects, words, and images surround you?
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Count how many of these objects, words, and images are related to social connectedness.
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Notice whether there are any empty walls or shelves where you could add new objects related to connectedness, or places where you could replace existing objects.
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Next time you’re out shopping, looking through your belongings, see if you can find objects that evoke connection, even in a subtle way, and use them to fill these empty places or to replace existing objects.
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Finally, consider how the furniture in this room is arranged. Rearranging the layout of your home, office, or classroom can also help to promote feelings of connectedness.
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