Healthy Intentions Community

MINDFULNESS MONDAY

For a change of pace this week, we are going to do some breath work called square breathing.

A suggestion for the week: Square breathing

A square breathing technique is used to reduce stress, calm your nervous system and help you connect more deeply with yourself.

· Come to a comfortable position either sitting or lying on your back. Try to be in a quiet location where you can focus on your breathing.

· Square breathing is: Inhaling for a 4 count, Hold for a 4 count, Exhale for a 4 count, then Hold for a 4 count.

MINDFULNESS MONDAY

This week, we are looking at learning to live more positively. This is a longer based activity since we are trying to change old habits or even our nature. I encourage you to try to stay with it and hopefully you, and those around you, will notice more positivity in daily interactions.

A suggestion for the week: Live with more Positivity

This activity broken down into 3 parts:

· Take up the practice of being actively constructive in at least 3-5 conversations each week for a month. Each week take 10 minutes and write down what your experience was with this practice.

o Actively constructive means 1) keeping close, warm contact with those we are talking to 2) showing our pleasure or excitement in hearing their good news 3) congratulating them with specifics connected to their story 4) asking them to retell what happened in as…

MINDFULNESS MONDAY

This week, let’s do a simple walking meditation. If it is not too cold outside, feel free to venture around your backyard or along the sidewalk.

A suggestion for the week: Walking meditation

· Try to find a time that may be quieter and less distracting for your walking meditation. Plan to be able to walk for 10-15 minutes. I recommend a slow pace where you can take note of different sensations.

· Before you begin walking, first just stand and notice what you initially feel. Is the air cold or warm? is the wind moving the air around? what is the surface like that you are standing on- hard or soft, flat or uneven? do you hear or smell anything?

· Next begin slowly taking a couple steps, be sure to notice what you are feeling under your feet, does it make a sound, do yo…

MINDFULNESS MONDAY

This week we are going back to a simpler mindfulness activity with eating an orange.

A suggestion for the week: Mindful eating with oranges.

· As you begin this activity, eliminate all distractions and focus your awareness on this experience.

· Hold the orange on your hand and examine it- look at it like you have never seen an orange before- look at the color of the rind, feel the texture, notice how the skin is filled with tiny pinpricks and note how it feels against your fingertips.

· Hold the orange up to your nose and smell the aroma, hold it to your ear and shake it to see if it makes a sound, if you squeeze it does it make a sound from inside?