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14 Day Mindfulness Challenge
Welcome to our 14 day Mindfulness Challenge!
Over the next two weeks we'll give you some simple activities you can easily incorporate into your life.
This challenge is perfect for anyone who has found that the busyness of life has taken over. If you find that you've lost the ability to be in the moment, slow down and take note of what is going on around you, then this challenge is for you.
Each exercise only takes around 5 minutes a day.
Everyone can find 5 minutes!
We'll be releasing the challenges one by one from Monday 13 May 2019 so jump in here each day to find the next one. If you are here after Sunday 26 May 2019 then you'll find them all here, ready to work through.
14 Day Mindfulness Challenge - DAY TWO - hand massage!
Today we're focusing on the Chinese meridian points in the hands, a process drawn from reflexology. Each finger contains a map of reflexes to certain parts of the body.
Watch the video to find out how you can perform this simple technique on yourself, but for reference, here is a list of which digit relates to which part of the body:
- Little finger - heart meridian
- Ring finger - triple warmer adrenal meridian
- Middle finger - circulation, sex hormone meridian
- Index finger - large intestine meridian
- Thumb - lung meridian
Just massage the fingertips of each, on both hands - you can do it while you are sitting at your desk!
14 Day Mindfulness Challenge - move from Survive to Thrive!
Day 3 - Silence.... How often do you experience silence?
Sitting in silence allows you to a be in the moment and just observe. Watch the little video to find out more, then just sit and listen to your body and the sounds around you.
You can close your eyes as well, to sharpen your sense of hearing and really focus on the sounds. 👂🧘♂️
Just a couple of minutes is all it takes. Observe how you feel afterwards - relaxed?
Were you surprised by any of the sounds you noticed that normally pass you by?
14 Day Mindfulness Challenge
We're up to day four! ❤️
This little exercise is a great one for calming you and bringing you back to the "now". If you feeling a bit stressed then just stop, and try this. What you'll find, is that your body can't do anything else while you are using your energy to complete this challenge, and after just a minute or so, you'll feel much more relaxed.
It's also a great technique for calming down the kids! 👍
There's different ways to do it, e.g. we've outlined one way here, and another way in the video where you focus on a particular object. Try them both, see what works for you.
Sit on a chair with your feet flat on the floor.
Look around you and observe:
💜5 things you can see (e.g. window, candle, rug, book, chair),
💜4 things you can feel (e.g. warm air, feel of fabric on skin, pressure of your watch around your wrist, your feet on the floor),
💜3 things you can hear (e.g. a bird, the hum of a machine, a plane overhead),
💜2 things you can smell (e.g. the candle, the pages of an old book) and,
💜1 thing you can taste (e.g. a sip of tea, or a bite into a piece of fruit).
Do you feel calmer now? Feel that the stress has relieved a bit?
This is something you can practice anytime you feel a bit overwhelmed. Just stop, complete the exercise, and see how you feel.
14 Day Mindfulness Challenge - day 5!
Stretching! Why stretch?
There are many benefits to stretching including:
-Improving blood flow to the muscles
-Increasing range of motion
-Calming your mind
- Can assist in relieving back pain and headaches.
Watch the video and give it a go. It doesn't matter what you stretch, just whatever feels right and whatever you feel you need.
Are you noticing a pattern with our daily challenges?
They're all about focusing on your body and blocking out outside distraction. So take a couple of minutes today to focus on stretching your muscles and releasing tension. Do this everyday, and soon you'll notice you've achieved some of the benefits listed above.
It's day six!
We're almost halfway through our 14 day Mindfulness Challenge, moving from Survive to Thrive.
Today we are talking about being grounded. Literally, having your skin touch the ground.
Take off your shoes and socks, find a nice patch of grass, sand or dirt, and just stand there, for a minute or two, feeling your connection to the earth. 🌎
Why do we do this?
These surfaces are conductive from which your body can draw the Earth's energy.
Connecting with the earth can promote calmness, stress relief and normalise your body's rhythm. It won't work on surfaces such as painted concrete, vinyl or carpet - you need to find that connection with earth.
It's so simple! Watch the video and let us know how you go!
It's day seven!
We're halfway through our journey of mini-challenges from Survive to Thrive!
Yesterday we looked down, focusing on the ground.
Today we are looking up.
Your challenge today is to look up at the stars. Really observe the night sky - watch how more stars appear as your eyes focus, look across the whole sky to see what you can see. ⭐
Watch the video then try this for a few minutes then think about how you feel. Can you feel how vast the galaxy is? Do you feel like you've gained some perspective? Can you sense the size of the universe in which we live in?
It's week two of our 14 Day Mindfulness Challenge!
Don't worry if you've missed any days - you can do any or all days of the challenge in any order - you'll still get some great benefits and help yourself move forward on your journey from Survive to Thrive.
Today's mini-challenge - listen to music!
Music can have a huge effect on mood. Upbeat music can get you moving and make you happy, relaxing music lets you chill out and calm down.
Today we're going for the latter.
Watch the video first, then choose your piece of music, or the sound you want to listen to. Something instrumental is good, or perhaps the sound of the waves?
Sit back, close your eyes and just listen. Can you hear the key changes? The different instruments? Do you feel your body relaxing?
There's plenty of places to find pieces of music these days. Pop on a CD, find a radio station, scroll through YouTube, jump on to Spotify or see what you can find on iTunes. 📻🎵
Listening to music is something you can easily incorporate into your life - while you work, cook or do things around the house for example.
It's day nine!
Welcome to day nine of our 14 day Mindfulness Challenge.
We hope you are enjoying the challenge so far.
Today we are talking about one of the necessities of life. Water.
It might seem simple, but so many people don't drink enough water.
Your challenge today is to work out how much water you need, then drink that throughout the day. 🥛
How do you work it out? 30mL per kg. So if you weigh 70kg, you need 2.1 litres of water.
What are the benefits of hydration?
💧Helps your heart by improving blood flow so the heart doesn't have to work so hard to pump blood around your body.
💧Keeps you cool, helping to regulate your body temperature.
💧Lubricates your joints and muscles
💧Keeps you skin supple, and,
💧Helps your kidneys to cleanse your body, releasing toxins and waste.
So drink up, and let us know how you go!
It's day 10!
Well done if you have made it this far.
If you've missed any days, don't worry, they are all here on the Facebook page and also on this page of the website. What are we doing today?
Today's challenge is to go to bed early. Make sure you are tucked up in bed sometime between 9pm and 11pm tonight. You don't need to be asleep, just resting, reading a book if you like. 📚
Why is sleep so important?
Your body needs this downtime to relax and recharge. Overnight your body works on repairing damage, rejuvinating cells and getting your ready for the next day.
You need to do this regularly to keep your stress and moods in check, and make sure your brain can fire on all cylinders. In the long term, lack of sleep may lead to other issues such as obesity and diabetes, cardiovascular issues, decreased immune function or depression.
So tonight, put on your PJs, turn off your devices and get some shut-eye.
Let us know how you feel in the morning!
Welcome to day 11 of our 14 Day Mindfulness Challenge.
Did you wake up well-rested after yesterday's challenge?
Today we are talking about slowing down.
Your challenge for today is to just do one thing at a time. What are some examples?
✔️Eat breakfast - savour your food and eat slowly, not while mindlessly scrolling through your phone, or on the go while getting ready for the day.
✔️Chat to a friend - really listen to them, e.g. if you are on the phone, stop everything and just chat.
✔️Pay attention to what you are doing - whether it be putting on your shoes, or doing the grocery shopping - just do that task at that moment, and nothing else.
Why do we want you to do this? To slow down. Rushing through tasks and squeezing more activities into your day makes you feel stressed and worn out. You'll also probably find by slowing down you communicate better, make less mistakes and enjoy what you are doing a bit more when your mind is on the task you are doing, rather than the next one.
Are you enjoying your journey from Survive to Thrive with our daily mini challenges?
Today we are talking about eating. Do you think about what you eat? 🍇🍉🍐🍓🥦
Watch the video then think about what you are eating. Is it something that will nourish your body?
Do you prepare your food with love and care?
Do you eat slowly, and without distraction?
Today, your challenge is to eat anything with these questions in mind. For example, if you eat an apple. 🍏 Stop, look at it, bite into it, feel the crunch, taste the juice, chew slowly and enjoy.
Give it a go! We all have to eat - you'll be surprised at how much you can enjoy your food by eating mindfully.
Congratulations on making it this far!
You've done so well, and if you've completed all the mini-challenges you are now equipped with some great little tools you can use every day to calm, inspire, grow and move from survive to thrive.
Today we are talking about visualisation. Where is your happy place? What does it look like? 😊
How does it relate to you on each of these levels - physical, emotional, mental, spiritual, social, family and work?
Watch the video then just sit and think about your happy place and what it looks like to you. Give the universe the chance to answer your call and make your visualisation a reality.
Actualise it, visualise it, and make it happen. 😊
It's day 14!
You did it!
Congratulations 🎉on reaching the end of our 14 day Mindfulness Challenge.
We hope you had as much fun completing the challenges as we did putting it all together. Today, for the final challenge, we're reflecting, and focusing on gratitude.
You CAN move from Survive to Thrive, by focusing on being grateful for what you have.
Think back to our seven categories - physical, emotional, mental, spiritual, family, social and work. So today, just sit, reflect, feel grateful, let it go and allow yourself to enjoy it. 🧘♂️
Watch the video to find out more. How did you find the challenge? We'd love to hear which mini-challenge was your favourite, and which you have implemented into your life. 🙂