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Disney 8-Week Challenge: Week 1 

Welcome to Week 1 of the 8-Week Challenge!

The theme for this week is "Easing In."  Each practice is approximately 1-2 minutes and is designed to help you continue to build a habit as you enter into these 8 weeks of practice.

Below are the practices for Week 1, Enjoy!

Day 1  -  Day 2  -  Day 3  -  Day 4  -  Day 5  -  Day 6  -  Day 7

Return to Week 0 Practices

Week 1 - Day 1

Dedicated Practice: One Complete Cycle of Breath

Integrated Practice: Complete a ‘One Complete Cycle of Breath’ practice before a meeting or spending time with someone today.

Reflection Questions:
How does it feel to put your full attention on one breath?
How does this practice impact your state of mind?

Week 1 - Day 2

Complete a 1-minute Focused Attention practice or revisit either practice from yesterday.

Week 1 - Day 3

Dedicated Practice: Three Mindful Breaths 

Integrated Practice: Before eating your next meal today, complete another ‘Three Mindful Breaths’ practice.

Reflection Question:
What impact do you notice when you stop and take three mindful breaths?


Week 1 - Day 4

Complete a 1-minute Open Awareness practice or revisit any practice from previous days.

Week 1 - Day 5

Dedicated Practice: 2 Minutes of Mindful Breathing

Integrated Practice: Write for 2 full minutes on each prompt below.  Once you’ve finished, take a minute to reread what you wrote and reflect.

Journaling Prompts:

1. What I want from this 8-week challenge is …
2. Some obstacles to me practicing every day could be…

Week 1 - Day 6

Complete a 2-minute Focused Attention practice or revisit any practice from previous days.

Week 1 - Day 7

Dedicated Practice: Open Awareness

Integrated Practice: Take a few minutes today to go for a walk with open awareness. While staying connected to your breath, see how many colors, shapes, sounds, smells and sensations you notice.  If you can’t be outside, try walking around your home or office with an emphasis on seeing things in a new way.

Reflection Question:
Was there anything that surprised you on your walk?
What impact might taking an open awareness approach have on your work?

Buddy Reminder:

If you have a practice partner or "buddy," now is a great time to check-in if you haven't already!