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This week’s focus: Learn to be Mindful

In addition to our movement, we will now learn and practice, MINDFULNESS. 

Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations.  

Mindfulness can: help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, improve sleep, and alleviate gastrointestinal difficulties. Mindfulness improves mental health which results in greater happiness. 

Week 2

Challenge 1: Listen to (1) Mindfulness Meditation daily.  Plan on listening to them in a quiet place. 

Listen to the meditations in order.  You will be given instructions,  followed by a meditation.

Challenge 2: Continue Movement – 15 minutes minimum daily.

Challenge 3:  Journal.

Pay attention to how you are feeling during your movement and meditation. Capture your thoughts by answering the journaling prompts provided on the daily success checklist.

We creating new happiness HABITS.  Please follow these exact steps as you complete daily goals:

  1. Reminder – How will you remember to do your movement? Post-it note, alarm on your phone, do you need a text reminder…?
  2. Routine – This is your new behavior.  Be specific. Keep it as simple and convenient as possible. It is best to try and plan it for the same time each day if possible. 
  3. Reward – Celebrate!! You absolutely MUST celebrate yourself each time you complete your new behavior. This tells your brain that what you are doing is good and should be repeated.

Putting it all together – This week’s Happiness Challenges

  1. Print out your “Daily Success List” and place it in a visible place. 
  2. Movement – Daily 
  3. Mindfulness Meditation – Daily 
  4. Celebrate your completion of Mindfulness/Movement – Daily
  5. Journal – Daily


Be patient with yourself.