#MindfulFocusChallenge- Day 14: Colour Meditation

The key to mindfulness is not being in the present every moment of the day. That is not possible and not appropriate for a successful life; you do need some time to reflect in order to improve and prepare for the future. The key is being able to refocus yourself in the present at your will and not at the will of your meandering thoughts.

Refocusing without judgement is a positive mindful activity.

Today, we will focus using a reminder, Colour Meditation.

Colour Meditation

– Choose a colour and decide to notice that colour during the day. Take the time to notice the objects and people wearing that colour.

– Have your noticed something or someone you have never noticed before? How many different things are you noticing? (I always surprise myself when I buy a new car and all of a sudden you notice that car EVERYWHERE!)

This ends our #MindfulFocusChallenge. We hope you have been able to see how mindfulness can help you in your day to day life.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

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#MindfulFocusChallenge- Day 10: Smile Exercise

Smiling can change our brain, through this powerful feedback loop. Every day your brain keeps track of your smiles. It knows how often you’ve smiled and which overall emotional state you are in.

On average, children smile over 400 times a day. Whilst happy adults still smile 40-50 times a day, the average, however, is only about 20 times.

So, our mindful focus today is to SMILE a lot!

Smile

– Be mindful of your smiles today.

⁃ Were your smiles self-motivated or due to a reaction from seeing others smile.

– Notice how your body feels when you smile.

⁃ Does your mental state change, even just for a moment?

– Does smiling get easier as the day goes on?

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

#MindfulFocusChallenge- Day 8: DNT Exercise

DNT stands for DO NOTHING TIME. In our busy lives, there is seldom time where we just STOP and do nothing. We are always multi-tasking, maximising time and trying to not waste a minute of our time. However, this “on the go” lifestyle can be a bit too much for our mental health.

Today, the challenge is to DNT for 5 minutes; no looking at your phone, not drinking a coffee, no making mental TO DO lists, or even meditating. Just sit and DO NOTHING.

⁃ Seat yourself in a comfortable position.

⁃ Set a timer on your phone or tablet for 5 minutes and then turn it over so you can’t be tempted to look at it.

⁃ Take two deep, Mindful breaths and begin.

⁃ While sitting there, you will likely get feelings of restlessness, feel uncomfortable or even feel guilty for not doing anything. Don’t allow yourself to get caught up in those feelings, just allow yourself to have them.

⁃ End with a few deep mindful breaths and proceed with your day.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

#MindfulFocusChallenge- Day 7: The Movie Exercise

It is good for us to take more than a few minutes to break away from everyday life and movies are a good way to do this. I always find it relaxing to cuddle up on the sofa and turn on one of my favourite movies. Today, our mindful focus exercise is just that!

⁃ Seat yourself in a comfortable position with your favourite comfort items.

⁃ Select either a favourite movie or a new one you have been waiting to watch.

⁃ Take two deep, Mindful breaths and turn it on.

⁃ While watching a movie, pay attention to how you get engrossed in the movie.

⁃ Observe closely what emotions does that movie bring out in you and take a note of it.

⁃ Once the movie is over, take a few minutes to reflect on the movie and the emotions.

⁃ End with a few deep mindful breaths and proceed with your day.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

#MindfulFocusChallenge- Day 5: Shoe Exercise

This is a middle of the day or end of the day exercise. For most of us, our feet take a beating during the day. Some of us have an easy time and others a more difficult time. We take our feet for granted and don’t actually always focus on the sensory input they provide. Today, we use our feet as part of our mindful focus.

⁃ Take off your socks and shoes and place your feet flat on the ground. It doesn’t matter if the surface is indoors or outdoors.

⁃ Sit up tall and take two deep, Mindful breaths.

⁃ Then, turn your attention to your feet.

⁃ How does the ground feel against your feet?

⁃ Then, one small bit at a time, concentrate on the feel of your toes, tops of your feet, bottoms of your feet and heels.

⁃ Allow all of your attention to be on your feet.

⁃ Wiggle your toes as you bring back focus on your whole body.

⁃ End with a few deep mindful breaths and proceed with your day.

Respond in the comments, tweet us @Ed_Tmprince or respond on our Facebook page : https://www.facebook.com/educationsvoice/ with #MindfulFocusChallege and let us know how you found this strategy.

2017 – The Year of Mindfulness

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I find it interesting that a random date can have so much significance. Why should the 1st January mark the beginning of a new year, the beginning of fresh starts or a difference of such significance that copious amounts of sparkly beverages and loud fireworks blast into the air?

We should treat each new day with the same exuberance and positive outlook that we use to celebrate a new year on a calendar.

Earlier this week I shared my Mindful New Year’s Resolutions. Life is not easy. As we go about our lives, it can feel like a roller coaster. Some days are exciting, peaceful and perfectly awe inspiring and other days plunge us to the very edge of insanity. Taking control of the ride takes daily practice, even for the most experienced.

Even for the most experienced mindfulness practitioners, a refreshing of mindfulness practice can bring us deeper peace and control of our emotions.

So, let’s kick start 2017 and work on developing our own mindfulness so that we can be models for others around us.

#MonthOfMindfulness Challenge will only take a few minutes a day. There will be some tasks that you take to easily and there will be others that will not suit you. That is ok. This is about opening up and building your toolkit of mindfulness strategies.

The #MonthOfMindfulness Challenge can be started on ANY day. So, don’t worry if you don’t begin on 1st January. Just begin on Day 1 and take it one day at a time!

Share the strategies with others, document your progress and give yourself permission to be more mindful in 2017.

Follow me on Twitter @Ed_Tmprince or on Facebook at https://www.facebook.com/educationsvoice/

You can also email me at EVMindfulness@outlook.com .

Prepare Now for a New Year of Mindfulness

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Ok, so you had the best of intentions to start the academic year mindfully. After a restful summer, you were determined to be mindful. But, before you knew it, you were knee deep in teaching, marking and new policies, all thoughts of mindfulness went out the window.

It happens! That is ok. Don’t beat yourself up about it. Make the development of your own mindfulness and the mindfulness of your class your New Years Resolution.

But, we all know that doing anything cold turkey can be counter productive. So, in preparation for the new Mindful year, get in a little mindfulness practice. Over five days, complete a new part.

Part 1 – Shoulder Relaxation

Part 2 – Mindful Object Meditation

Part 3 – Morning Mindfulnes

Part 4  – STOP Meditation

Part 5 – Meditation

Then, in January, join me for a #MonthOfMindfulness. Keep active in your thoughts and conversations mindfulness strategies. Like all things it takes practice and nurturing. Even if you have practiced mindfulness for a while, refreshing your practice will support your mental well being as well as the mental well being if your class and family.