Nature-based Approaches for a Resilient Future: Bridging the Gaps.
Week 1 Home Practice
The Benefits of Mindfulness
Cultivating Mindful Living can result in a less intense stress responses. Practicing mindfulness also helps improve concentration and focus.
Keep A Log
Try and practice formally twice a day for 5 minutes. Keep a log and record where and when you practiced, and what you noticed before and after your practice.
Check-in with Your Breath
When you practice pause and notice your breath.
Practice the Body Scan
Our bodies and minds are connected. Calm your mind and energize your body with the body scan. At least once a day, in the middle of the day, practice the body scan.
Week 2 Home Practice
The Benefits of Mindfulness
Cultivating Mindful Living can result in a less intense stress responses. Practicing mindfulness also helps improve concentration and focus and reduce the experience of pain and suffering.
Keep A Log
Try and practice formally twice a day for 10 minutes. Keep a log and record where and when you practiced, and what you noticed before and after your practice.
Check-in with Your Breath
When you practice pause and notice your breath.
Practice the Body Scan
Our bodies and minds are connected. Calm your mind and energize your body with the body scan. At least once a day, in the middle of the day, practice the body scan.
Practice RAIN
At least once this week, practice RAIN.
R - recognize
A - Allow
I - Investigate
N - Non-identifying
In your journal/notebook write down or drawn what you notice.
Practice The Pain Relief Meditation
At least twice before we meet, and on different days, practice this guided meditation.
Week 3 Home Practice
The Benefits of Mindfulness
Cultivating Mindful Living can result in a less intense stress responses. Practicing mindfulness also helps improve concentration and focus and reduce the experience of pain and suffering.
Keep A Log
Try and practice formally twice a day for 20 minutes. Keep a log and record where and when you practiced, and what you noticed before and after your practice.
Check-in with Your Breath
When you practice pause and notice your breath.
Practice the Body Scan
Our bodies and minds are connected. Calm your mind and energize your body with the body scan. At least once a day, in the middle of the day, practice the body scan.
Practice RAIN
At least once this week, practice RAIN.
R - recognize
A - Allow
I - Investigate
N - Non-identifying
In your journal/notebook write down or drawn what you notice.
Practice The Pain Relief Meditation or Mountain Meditation
At least once before we meet, and on different days, practice these guided meditations.
Week 4 Home Practice
The Benefits of Mindfulness
Cultivating Mindful Living can result in a less intense stress responses. Practicing mindfulness also helps improve concentration and focus and reduce the experience of pain and suffering.
Keep A Log
Try and practice formally twice a day for 20 minutes. Keep a log and record where and when you practiced, and what you noticed before and after your practice.
Check-in with Your Breath
When you practice pause and notice your breath.
Practice the Body Scan
Our bodies and minds are connected. Calm your mind and energize your body with the body scan. At least once a day, in the middle of the day, practice the body scan.
Practice RAIN
At least once this week, practice RAIN.
R - recognize
A - Allow
I - Investigate
N - Non-identifying
In your journal/notebook write down or drawn what you notice.
Practice The Pain Relief Meditation or Mountain Meditation
Continue to practice these guided meditations.
Which "C" are You Choosing; Calm or Chaos?
Let us use our meditation time to practice:
~Calm - this is the time to walk our talk and practice inner calm amidst
uncertainty and impermanence. This is the time to garden our inner landscape with strength, resilience, compassion, and acceptance. Not a deluded sense of being blinded to reality, or passive resignation but rather to look within, and shape our inner reality into more wakefulness and beauty rather than being a ball of reactivity at every possible instance.
~Contemplation - This is a great opportunity to think deeply, journal, and reflect if we are truly living the life we want to live. Let's take the time to contemplate and let it sink in that we are mortal beings who have an opportunity of this precious life, and are my pursuits, relationships, work, life or is my own mind serving me...or am I just galloping to nowhere merely marking off to-do lists on a daily basis?
~Connect, Community, and Contribution - It is heartwarming to see so many people
in the local as well as online community coming together and encouraging,
helping, and serving each other in their own beautiful way, no matter how big or
small their contribution.
By Herky Feroz
