Disney 8-Week Challenge: Weeks 1 & 2

Congratulations on completing the 2-day SIY Program and welcome to Weeks 1 & 2 of the 8-Week Challenge!  

Making time to integrate and practice what you learned is a key piece to developing mindfulness and emotional intelligence.  To support this, we are recommending daily practices that will help you apply what you learned.

How the 8-Week Challenge works:

On odd days (Days 1, 3, 5, 7...), you'll be given a guided meditation and integrated practice to do.

On even days (Days 2, 4, 6, 8...), you will practice different types of sitting practice on your own.

The theme for the first 2 weeks is "Easing In."  Each practice is approximately 1-2 minutes and is designed to help you ease into these 8 weeks of practice.

Below are the practices for Weeks 1 & 2, Enjoy!


Day 1  -  Day 3  -  Day 5  -  Day 7  -  Day 9  -  Day 11  -  Day 13

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?


Week 2 - Day 8

Complete a 2-minute Open Awareness practice or revisit any practice from previous days.


Week 2 - Day 9

Dedicated Practice: Body Scan

Integrated Practice: Try a 3 Centers practice today.  Choose a time during your day to take three breaths, each breath to ‘scan’ one area of the body.  1st breath, scan the head, representing thoughts. 2nd breath, the gut, representing “gut feelings.”  3rd breath, the heart, representing values or intentions.

Reflection Question:
What information do you receive when checking in with your body?



Week 2 - Day 10

Complete a 2-minute Body Scan practice or revisit any practice from previous days.


Week 2 - Day 11

Dedicated Practice: Wishing Ourselves and Others Well

Integrated Practice: When you see the next person you will interact with today, take a moment to say in your mind, “I wish for you to be happy” as you greet them.  Repeat this as many times as you remember to do so today.

Reflection Question:
How did the practice of wishing others well impact your interactions?  
Did it shift your mood in any way?  Did it impact the quality of your attention?


Week 2 - Day 12

Complete a 2-3 minute Focused Attention practice or revisit any practice from previous days.


Week 2 - Day 13

Dedicated Practice: Gratitude

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 noticed from this week’s practice was …
2. Things that will help me stay focused on my practice next week are …


Week 2 - Day 14

Complete a 3-minute Open Awareness practice... OR

... use this as a rest day from practices or to redo one of the guided or integrated practices from weeks 1 & 2.



Buddy Reminder:

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