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You can find this meditation in the Calm app. It’s Day 1 from the 7 Days of Calm. Written and narrated by Tamara Levitt.
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The 7-Day Mindfulness Challenge to Spark Transformation

To be mindful do you have to live in a constant, effortless state of zen blissfulness? Do you have to meditate all day, wear crystals, and chant …

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Date Published: 1/15/2021

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The 7 Day Mindfulness Challenge

The first activity “mindful breathing” teaches you a breathing technique that you will use throughout this challenge. The journal questions are a useful way to …

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Date Published: 6/8/2021

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MINDFULNESS CHALLENGE Welcome to your 7-day …

Welcome to your 7-day mindfulness challenge. Your mission over the next seven days is practice 5 minutes or more of mindfulness each day.

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7 Day Mindfulness Challenge – Copper Beech Institute

Copper Beech Institute’s “7 Day Mindfulness Challenge” is designed to introduce participants to the practice of mindfulness and how it is applied in our …

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7-Day Mindfulness Challenge with M-Powered

7-Day Mindfulness Challenge with M-Powered · 1. Monday for the Beginners’ Mind · 2. Tuesday for Suspending Judgement · 3. Wednesday for Acceptance.

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7-Day Mindfulness Challenge – Gabriela Green

7-Day Mindfulness Challenge … Enrol for the mindfulness challenge now and make tomorrow your first mindful day. For the next 7 days you’ll: Get details by email …

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7-Day Mindfulness Challenge – Gabriela Green – Pinterest

Aug 18, 2017 – 7-Day Mindfulness Challenge Declutter your mind and become more mindful in just 7 days Start the challenge Enrol for the mindfulness …

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  • Author: Calm
  • Views: 206,858 views
  • Likes: 1,193 likes
  • Date Published: Oct 19, 2018
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What is mindfulness challenge?

The 30-Day Mindfulness Challenge is a free online training program. Past participants have found that the challenge helps reduce stress while increasing joy and peak performance in all areas of life including leadership, interpersonal communication, conflict management, and decision-making in the workplace.

What are the 5 steps of mindfulness?

  • Five Steps to Mindfulness.
  • First Mindfulness Exercise: Mindful Breathing.
  • Second Mindfulness Exercise: Concentration.
  • Third Mindfulness Exercise: Awareness of Your Body.
  • Fourth Mindfulness Exercise: Releasing Tension.
  • Fifth Exercise: Walking Meditation.

What are the 4 core elements of mindfulness?

What are the Four Foundations of Mindfulness?
  • mindfulness of the body,
  • mindfulness of feelings,
  • mindfulness of mind, and.
  • mindfulness of Dhamma.

What are the 3 steps of mindfulness?

MINDFULNESS: THE 3-STEP EXERCISE From & presented by Deidre Dattoli
  • Step 1: Step Out of Autopilot. Find a quiet space in which to sit still, gently close your eyes and take a pause. …
  • Step 2: Become Aware of Your Breath. …
  • Step 3: Expand Your Awareness Outward.

What does mindfulness look like?

Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.

What are the 7 principles of mindfulness?

  • Non-judging. Be an impartial witness to your own experience. …
  • Patience. A form of wisdom, patience demonstrates that we accept the fact that.
  • Beginner’s Mind. Remaining open and curious allows us to be receptive to new.
  • Trust. Develop a basic trust with yourself and your feelings. …
  • Non-Striving. …
  • Acceptance. …
  • Letting Go.

How can I stay mindful all day?

6 Simple Steps to Being More Mindful
  1. Start when it’s easy. …
  2. Pay attention to something you do every day. …
  3. Approach situations with curiosity. …
  4. Remember the four T’s. …
  5. Breathe whenever you can. …
  6. Ground yourself physically. …
  7. Here are a few of my favorite mindfulness resources:
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How can I be mindful at home?

Tips for Creating a Mindful Home
  1. Set an intention when you wake up. …
  2. Make your bed. …
  3. Do your laundry. …
  4. Practice mindful eating. …
  5. Turn off the TV, the computer and any other stimulating devices at least two hours before bed every evening. …
  6. Slow down, literally. …
  7. Pause to think about your consumption.

What are the 8 pillars of mindfulness?

The 8 Pillars of Mindfulness
  • Session 1: Attention & the Now. A core component of mindfulness practices, is focusing attention on the present moment. …
  • Session 2: Automaticity. …
  • Session 3: Judgment. …
  • Session 4: Acceptance. …
  • Session 5: Goals. …
  • Session 6: Compassion. …
  • Session 7: The Ego. …
  • Session 8: Integration.

What is the difference between meditation and mindfulness?

Mindfulness is a quality; meditation is a practice

While Kabat-Zinn’s definition describes a way of relating to oneself and one’s environment, Walsh and Shapiro define a formal practice meant to alter or enhance one’s state of mind.

What is mindful eating?

Mindful eating (i.e., paying attention to our food, on purpose, moment by moment, without judgment) is an approach to food that focuses on individuals’ sensual awareness of the food and their experience of the food.

What are the pillars of mindfulness?

The Seven Pillars of Mindfulness
  • Non-judging. The world isn’t black and white. …
  • Patience. As the saying goes, patience is a virtue. …
  • Beginner’s Mind. It’s easy to lose yourself if you begin to believe that you have heard, seen and experienced everything. …
  • Trust. …
  • Non-Striving. …
  • Acceptance. …
  • Letting Go.

How do I start a mindful Day?

4 Mindful Ways to Start Your Day
  1. Mindful Check-In. It’s good to begin the day simply noting where you are starting the day from. …
  2. Prime Your Mind for Good. …
  3. Bring Presence to the Morning Activities. …
  4. Red Light Practice.

How do you master mindfulness?

5 Ways To Master Mindfulness
  1. Choose To Be Active. Reactive: Reactive is like autopilot mode. …
  2. Establish A Morning Routine. Each morning, wake up and focus on affirmations and feelings that create happiness, confidence and energy. …
  3. Observe Your Thoughts. …
  4. Say No To Fear. …
  5. Practice Mindful Modern-day Meditation.

The 7-Day Mindfulness Challenge to Spark Transformation

The 7-Day Mindfulness Challenge to Spark Transformation

Okay, admit it, you’ve probably heard the big fat M-word (mindfulness) repeated ad nauseam and that it is the “secret sauce” to thriving in the new digital era, and amid the corona-apocalypse. Yeah, mindfulness. But what does it actually mean?

Well, first and foremost, we can understand mindfulness as being fully aware and conscious of the situation and moment at hand. That awareness extends into our breath, our body’s sensations, our feelings, thoughts and emotions those feelings and thoughts inspire — without trying to change, fix, or judge or worry about them. Easy, right?

Paridoxically, the challenge many people have is how to “get there”.

To be mindful do you have to live in a constant, effortless state of zen blissfulness? Do you have to meditate all day, wear crystals, and chant Sanskrit six times a day? Or can you just meditate for five minutes each day and watch your sweat pant-donning caterpillar self instantly transform into a beautiful butterfly?

The answer is none of the above. And if anyone tries to sell this to you, don’t walk, run in the other direction.

Here’s the good news: it doesn’t have to be too hard or inaccessible. But there is one big secret that you must know if you want to create a sustainable mindfulness practice.

Consistency of your micro-choices

If you want to unleash the power of a mindful existence, you’ll need to start by abandoning the focus on altering “bad” choices or habits, and, instead, begin your journey of choosing positive and effective micro-choices. Consistently.

Last week we talked about our inclination toward autopilot behaviors (like checking our cellphones). When we cultivate a life of mindfulness, it allows us to shift away from mindlessness and become conscious of those micro-decisions. Likewise, being aware of those micro-decisions can help us become more mindful. Woah…. right?!

Now, with our world in slow-motion, we have rich possibility in the extra space. The road is open! We have a clean slate. That means you have choices, and the choices that you make NOW, will shape the direction you will be traveling in the future. I told you, this is no small feat. This is a commitment.

So, in effort to create a bit of levity and ease in our micro-decisions, I will challenge you to a 7-day game this week.

Your task is to complete a task in each of the boxes, as mindfully as possible — and over the course of the week, check off as many boxes as possible. Do you think you can check them all off?

If you can handle a little accountability, a great way to leverage it is to share your completed grid — or an image, or video representing you completing the task, [email protected]

Let’s hold each other accountable because if this pandemic has taught us anything it’s that we thrive and survive when we have togetherness. So let’s unify around making positive micro-mindful choices and, perhaps, we will create a community of mindfulness in the process.

30-Day online mindfulness challenge

Register and begin your practice any Tuesday!

The 30-Day Mindfulness Challenge is a free online training program. Past participants have found that the challenge helps reduce stress while increasing joy and peak performance in all areas of life including leadership, interpersonal communication, conflict management, and decision-making in the workplace.

Developed using evidence-based curricula, this innovative training is geared towards UBC staff, faculty and postdoctoral fellows looking to incorporate mindfulness into the workplace and in their everyday lives.

Through our collaboration with MindWell-U, content is delivered via any online or mobile device and focuses on simple yet powerful and achievable learning objectives.

Whether you are new to mindfulness, practicing already, or part of a department or unit looking for a team-building activity, everyone can benefit from this simple practice.

After just 10 minutes a day for 30 consecutive days, you can become healthier, more productive and better able to problem-solve and work in a team.

What to expect

10 minutes per day of mindfulness-in-action training for 30 days

Expert-led and evidence-based programming

The online and on-the-go platform that can be used anywhere

Live-Drop in Classes and Webinars

Free to join and includes a buddy or colleague of your choice

Open to all UBC staff, faculty and postdoctoral fellows (Vancouver and Okanagan campuses)

Registration details

Here’s how you can participate in the 30-Day Mindfulness Challenge:

View the online orientation video from MindWellU. Create your profile on the MindWellU online hub. (To view the MindWellU privacy policy, click here.) Register for the Challenge. You may sign up to start your mindfulness practice on any Tuesday.

For more information, email [email protected]

* We recommend you do not login via social media accounts

Participant testimonials

“Mindfulness practice helps reset my mind and have a clear perspective when I become unfocused or feel overwhelmed in the workplace.” “Taking the Challenge with a colleague was really helpful…having another person who understood the immediate benefits of practicing mindfulness…it kept us accountable.” “The Take 5 mindfulness practice has become a regular part of how we begin team meetings. [It’s] helped us be more present, better listeners, engaged and resilient.”

Research collaboration

The first Challenge in Vancouver was offered to 275 UBC staff and faculty (plus buddies) in February and March 2016. We collaborated with MindWellU, the Movember Foundation and the UBC Sauder School of Business to offer the 30-Day online Mindfulness Challenge as part of a larger study on mindfulness interventions in the workplace.

What is mindfulness and how does it work?

Mindfulness is a systematic training of the attention to help people live their lives in the here and now. By teaching people to focus on this moment now, without judgement, they see things more clearly – the good and the bad, and can therefore respond more skillfully.

A growing body of research on mindfulness in the workplace shows its impacts (MindwellU):

The Four Foundations of Mindfulness

Ever wondered about mindfulness and what the four foundations of mindfulness are? If so, this post is for you! Before I share the four foundation of mindfulness, let me share with you what mindfulness is.

What is Mindfulness?

Mindfulness in everyday life is the ultimate challenge and practice. It is a way of being, of seeing, of tapping into the full range of our humanity – often seen in playful children fully experiencing life in the here and now. Mindfulness is described by Jon Kabat-Zinn (1994)

“as paying attention in a particular way: on purpose, in the present moment and non-judgementally” (p.4).

Bob Stahl and Elisha Goldstein (2010) report “in Sanskrit, it’s known as smrti, from the root word smr, meaning “to remember” and in Pali, the language of the earliest Buddhist scriptures, it’s known as sati (mindfulness)” (p.15).

The Greater Good Science Centre at UC Berkely say –

“Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.”

Through the practice of mindfulness, individuals can become more aware of their thoughts, feelings and body sensations in the present moment. This observing, non-reactive perspective enables you to consciously respond with clarity and focus, rather than react out of a habitual pattern. It opens up the possibility of working more wisely with difficulties in life and choose what is nourishing to ourselves and others.

What are the Four Foundations of Mindfulness?

The Four Foundations of Mindfulness came from a teaching talk given by the Buddha (Gunaratana, 2012). The talks were known as the Satipatthana Sutta. The Four Foundations of Mindfulness –

mindfulness of the body,

mindfulness of feelings,

mindfulness of mind, and

mindfulness of Dhamma.

Explanations of the Four Foundations of Mindfulness

Following is a further explanation of each of the four foundations of mindfulness.

Mindfulness of the Body –

Mindfulness of the body is the first foundation of mindfulness. This is recognising the body as body – something that is experienced as a collection of parts, not a solid unified thing. Some ways to experience mindfulness of the body include –

being mindful of the breath,

being mindful of walking, sitting, lying down and standing,

being aware of the 32 parts of the body, and

clearly comprehending what is beneficial and not beneficial.

Mindfulness of Feelings –

Being mindful of feelings is the second foundation. Mindfulness of feelings is being aware of the feelings as –

pleasant, unpleasant or neutral,

worldly and spiritual. and

arising, disappearing or manifesting.

Mindfulness of Mind –

The third foundation is mindfulness of the mind. This means understanding the quality of the mind and creating awareness of the background –

is it greedy or not?

is it with hate or without?

is it with delusion or without?

is it expanded or contracted?

is it developed or not?

is it freed or bound?

is it concentrated or scattered?

Mindfulness of Dhamma –

The fourth foundation is where we pay attention to what is arising. In the book, The Foundations of Mindfulness, Gunaratana refers to them as –

Five Mental Hindrances of sense desire, ill will, sloth and torpor, restlessness and worry and skeptical doubt;

Five Aggregates of Clinging – material form, feelings, perceptions, mental formations and consciousness;

Six Internal and Six External Senses – eye and form, ear and sound, nose and odour, tongue and flavour, body and touch, mind and mental objects;

Seven Factors of Enlightenment – mindfulness, investigation of Dhamma, energy, joy, tranquilly, concentration and equanimity;

The Four Noble Truths – suffering, the origin of suffering, cessation of suffering and the path that leads to the cessation of suffering; and

Noble Eightfold Path – skilful understanding, skilful speech, skilful thinking, skilful livelihood, skilful effort, skilful concentration and mindfulness.

I hope this post has given you some initial insight in to the Four Foundations of Mindfulness. I recommend The Foundations of Mindfulness in Plain English book to discover more.

If you are ready to reclaim your courage and take the next step towards freedom and opening your heart, why not join our Toolkit?

Reference –

Gunaratana, H. (2012). The Foundations of Mindfulness in Plain English. Somerville, USA: Wisdom Publications.

Kabat-Zinn, J. (1994). Wherever You Go, There You Are – Mindfulness Meditation in Everyday Life. New York, USA: Hyperion.

Stahl, B., & Goldstein, E. (2010). A Mindfulness-Based Stress Reduction Workbook. Oakland, USA: New Harbinger Publications, Inc.

3-Step Mindfulness Exercise

Step 1: Step Out of Autopilot

Find a quiet space in which to sit still, gently close your eyes and take a pause. Start by focussing on your breathing and bring your awareness to what you’re doing, thinking, and sensing. Notice the thoughts that come up and acknowledge your feelings, but let them pass. Attune yourself to who you are and your current state.

Step 2: Become Aware of Your Breath

Bring awareness to your breathing for six breaths or 90 seconds. The goal is to focus attention on one thing: your breath. Be aware of the movement of your body with each breath; of how your chest rises and falls, how your belly pushes in and out, and how your lungs expand and contract. Find the pattern of your breath and anchor yourself to the present with this awareness.

Step 3: Expand Your Awareness Outward

Let your awareness spread outward, first to the body then to the environment. Allow awareness to expand throughout your body. Notice the sensations you’re experiencing, like tightness, aches, or perhaps a lightness in your face or shoulders. Keep in mind your body as a whole, as a complete vessel for your inner self.

If you wish, you can then expand your awareness even further to the environment around you. Keeping your eyes closed, bring your attention to what you know is in front of you. In your mind, notice the colours, shapes, patterns, and textures of the objects. Be present at this moment, in awareness of your surroundings.

When you are ready to finish the exercise, open your eyes slowly and try to carry that mindfulness with you as you go about your day.

Stephen Rodgers Counseling and Consultation

We’re glad you’re here. The activities in the 7 Day Mindfulness Challenge are adopted from a wide range of sources and personal experience collected throughout my own mindfulness journey.

Mindfulness is a very simple, effective form of meditation that allows you to gain control of distressing or uncomfortable thoughts and behaviors. Those of us who practice mindfulness experience being more focused, even when we are are not meditating. Mindfulness is a research supported technique which aids in lowering stress. It allows you to stop your emotions from feeling out of control, to stop jumping from one thought to the next, and to stop fixating on negative or distressing thoughts. Mindfulness is a excellent way to make it through your busy day in a calm and productive manner.

7 Day Mindfulness Challenge — Copper Beech Institute

Copper Beech Institute’s “7 Day Mindfulness Challenge” is designed to introduce participants to the practice of mindfulness and how it is applied in our everyday lives, whether at work or at home. During these seven days together, we will explore what mindfulness is, how we can use it to manage stress, communicate mindfully, build self-awareness and emotional intelligence, and lastly, how to activate our creativity and leadership potential. Amanda Votto, a master teacher at Copper Beech Institute, will lead you through a daily video, guided meditation practice, a daily challenge and a self-reflection question. It is our intention to help you build greater self-awareness and activate your personal and collective power in the present moment.

We invite you to make a seven day commitment to this course and see what arises! The only moment we have is now so let’s learn how to engage with the present moment and live with intention.

Tuition for this course is $50.

7-Day Mindfulness Challenge with M-Powered

Today, focus on keeping your attention in the present moment, with a fresh and open mind. Usually, we are so preoccupied with the activities of our daily lives that we don’t even notice the days and weeks slipping by. We are so full of thoughts, ideas, convictions, beliefs that we don’t even realise how much these things can limit us from seeing and understanding more, about the world and about ourselves. This is the “expert mind”, the mind that believes it knows everything and so refuses to see what it does not know.

Jon Kabat-Zinn says, “in the expert mind there is very few possibilities, but in the beginners mind the possibilities are infinite”.

I try to practise the beginner mind by turning it into a game for myself. I take something familiar, like my husband and children, and challenge myself to look at them like I have never seen them before. It allows me to see them anew and makes me feels refreshed, excited for life, and grateful. This has been especially important now as we are spending all our time together! It helps me to remember to never take my situation for granted and to appreciate and invest in family time and bonding.

Challenge: Choose one person or one aspect of your life (it could even be a task at work). Imagine that this is the first time you are seeing this. Can you notice something new?

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