Archives for August 2016

Mindful Time Tracking: Part I

Mindful Time Tracking: Part I

As the beginning of the school year sets in, you might find yourself scrambling to adjust back to your school schedule. Summer break to the start of school is a big change: from long, mellow days, to many periods or hours of learning. It makes sense that this could be hard for lots of people, even your teacher! So we’re going to talk about some ways to practice Mindful Time Tracking to help make the transition into the school year as smooth as can be!

Elementary Students:

  • Ask your parents if you can start a calendar together with important school days, like tests or field trips on it.
  • Get some arts and crafts supplies like stickers or markers, and make your calendar super awesome! This might be fun to do with your brothers or sisters, or your parents too.
  • Look at your calendar at the beginning of each week to see what it coming up! If you need help remembering and have a phone, ask your parents to put a reminder on there. If you don’t have a phone, ask your parents if they’d be willing to help remind you.
  • Just like all of our Mindfulness practices: the more you practice, the better you get!

Middle School and up:

  • Buy or make a calendar to plan out your month, or week if you’re really busy. Dry erase boards can be nice so you can make changes and wipe it clean whenever the next month or week arrives.
  • If you have a planner that your school gave you, start using it! They are super helpful for… you guessed it: planning!
  • Planners can look a little boring to begin with- if yours is like that, make it super fun and eye catching so that you actually want to look at it. Choose things that reflect who you are, like stickers, metallic colors, glitter, you name it!
  • Put really important things into your phone too. The nice thing about using your phone is that you can set alarms and sounds to go off that remind you of what you need to do and where you need to be.
  • Set reminders on your phone to look at your planner and calendar at least once at the beginning of each week. That way you know if anything important is coming up.
  • Just like all of our Mindfulness practices: the more you practice, the better you get!

If you already do these things, awesome! If not, try them out and see what works best for you!

Mindfulness Challenge: Combo Pack

Mindfulness Challenge: Combo Pack

Congrats on making it through the three parts of the 3×3 Mindfulness Challenge and Reflection! Now that you have begun to build your skill of regular practice, and reflection, it’s time to test out your Mindfulness Skills even more for this next part of the practice series.

The Mindfulness Challenge: Combo Pack puts together all 3 practices from the Challenge to make one big one. For this Challenge, you will practice your Flower Petals Body Scan, Belly Breathing, and Finding a Peaceful Place in the Mind. The main difference this time is that you will put them all together to make a longer practice. It is okay if each one doesn’t take exactly three minutes. Start by setting a timer for 9 minutes, and if it is too long, try 6 minutes.

Step 1: Practice the Flower Petals Body Scan. Once you finish the scan, move on to Step 2.

Step 2: Practice 9 rounds of deep Belly Breathing.

Step 3: Practice Finding a Peaceful Place in the Mind until your timer rings.

The Combo Pack challenge is to practice all three steps together three days in a row. You already did this before with the shorter Challenge, so we know you’re ready to give it a try!

Once you finish each practice, OR at the end of the third day, use your new reflection skills to notice how you feel. You can go back to the reflection practice to find questions to help you reflect.

Good Luck!

3×3 Mindfulness Challenge: Reflection

3×3 Mindfulness Challenge: Reflection

This week’s practice is to reflect on the Mindfulness Challenge you just completed. It’s not easy to commit to something, especially your practice. You’ve now gotten an idea of what is is like to practice Mindfulness on almost half the days of the week, WOW! What a great accomplishment that is all by itself!

After accomplishing something, it is important to take time to reflect, or look back, on that accomplishment. This is how we can learn the most from our experiences. If you’re wondering how to reflect, wonder no more, because the it is broken down for you in 5 easy steps.

It’s ok if you missed some days, or had to start a practice over, just answer the best you can. And…go!

  1. What did I like most about practicing the 3×3 Mindfulness Challenge?
  2. What was hardest about practicing the 3×3 Mindfulness Challenge?
  3. What was it like making the challenge a regular part of my day?
    1. Was it easy to make time? Was it hard?
  4. How did I feel after I practiced?
  5. What advice would I give to myself for next time?

Of course there are always more questions to ask, but this is a good start and a good place to come back if you feel either stuck, or like you’re reaching a new level in your practice!

Practice Tip: Feel free to keep practicing any or all of the Mindfulness Challenges this week. Stay tuned next week to see how we’ll use our skills from this Challenge next!