Disney 8-Week Challenge Weeks 5 & 6: Looking Outward

Congratulations, you're halfway through the 8-Week Challenge!  Keep up the good work!

Below are the dedicated and integrated practices for Weeks 5 & 6, plus your questions to reflect on. The theme for this week is "Looking Outward," beginning to incorporate more practices around Motivation, Empathy, and Compassion.

Day 29 - Day 31 - Day 33 - Day 35 - Day 37 - Day 39 - Day 41

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Return to Weeks 1 & 2 Practices
Return to Weeks 3 & 4 Practices

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Week 5 - Day 29

Dedicated Practice: Open Awareness

Integrated Practice: Practice open awareness today by allowing yourself to notice details around you that you may not normally pay attention to (e.g. the color of other cars on the road, smells in the air, sounds in your office, other people’s body language, etc.).  If it helps to pick a specific time to do this, try something like when walking from your vehicle to your office or home, or perhaps while running an errand today. 

Reflection Question:
How does this impact how you engage in your day?


Week 5 - Day 30

Complete a 4-minute Open Awareness practice or revisit any practice from previous days.


Week 5 Day 31

Dedicated Practice: Loving Kindness
 
Integrated Practice: Practice loving kindness at work, or with friends/family.  Prior to a work meeting or a conversation with friends/family, take a silent moment to wish happiness for those with whom you will be engaging.

Reflection Question:
What do you notice with regard to your mood or behavior as a result from this practice?



Week 5 - Day 32

Complete a 4-minute Loving Kindness practice or revisit any practice from previous days.


Week 5 - Day 33

Dedicated Practice: Gratitude

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

Journaling Prompts
1. Things that I’m most grateful for in my life are …
2. Areas of my life where I’d like to cultivate more gratitude are …



Week 5 - Day 34

Complete a 4-minute Focused Attention practice or revisit any practice from previous days.


Week 5 - Day 35

Dedicated Practice: Just Like Me

Integrated Practice: Think of someone whom you'll meet today or think of the next person you expect to see today.  Take a moment to silently consider how that person is just like you.  For example, you may say to yourself, “This person wants to be loved, just like me,” or, “This person wants to do a good job, just like me.”  

Reflection Question
In what ways does this affect your perceptions of or experience with this person?



Week 6 - Day 36

Complete a 4-minute Just Like Me practice or revisit any practice from previous days.


Week 6 - Day 37

Dedicated Practice: Focused Attention

Integrated Practice: Practice generous listening with someone today.  When in a conversation, place all of your attention on the other person; listen with your ears and heart.  

Reflection Questions
How does that shift the experience of the conversation for you?  
How do you think that experience was for them?


Week 6 - Day 38

Complete a 4-minute Focused Attention practice or revisit any practice from previous days.


Week 6 - Day 39

Dedicated Practice: Walking Meditation

Integrated Practice: Find your feet. While in a meeting or giving a presentation (or just in a conversation with someone today), rest some attention on the sensations of the feet making contact with the ground to bring the mind and body back together and recenter.

Reflection Question
How did shifting your attention to finding your feet impact your attention, energy, or focus?


Week 6 - Day 40

Complete a 4-minute Open Awareness practice or revisit any practice from previous days.


Week 6 - Day 41

Dedicated Practice: Compassion

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

Journaling Prompts
1. What I’ve noticed during this practice period is …
2. The kind of mindset or attitude I hope to cultivate is …



Week 6 - Day 42

Complete a 4-minute Loving Kindness practice... OR

... use this as a rest day from practices or to redo one of the guided or integrated practices from weeks 3 & 4.


Buddy Reminder:

Have you checked in with your buddy recently?  If not, why not reach out now?