28-Day Challenge Week
2: Looking Inward
Welcome to Week 2 of the 28-Day Challenge!
You've gotten a good start - keep up the good work! If you missed a day or three, that's okay, just observe your thoughts and emotions in response to your participation and recommit today.
As before, the dedicated and integrated practices for each day are below, plus some reflection questions to consider after you practice. Start with the video to learn more about the theme for this week: Looking Inward.
Day 8 - Day 9 - Day 10 - Day 11 - Day 12 - Day 13 - Day 14
--------------------------------
Return to Week 1 Practices
--------------------------------
Week 2 - Day 8
Dedicated Practice: Focused Attention
Integrated Practice: Try a mindful listening practice today. In your next conversation or meeting, practice putting all of your attention on the person(s) with whom you are speaking.
Reflection Questions:
What impact does bringing your full attention to a conversation have on you or those around you?
Week 2 - Day 9
Dedicated Practice: Whole Body Breathing
Integrated Practice: During a transition time today (e.g. between meetings at work, just before entering your house, just before going to bed), pause and take a whole body breath.
Reflection Question:
How does stopping to take a whole body breath affect your mood or attitude?
Week 2 - Day 10
Dedicated Practice: Open Awareness
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: Practice using an open-awareness mindset as you respond to the following journaling prompts:
1. Some effects of this practice period for me have been …
2. What I’m surprised about in my life right now is …
Week 2 - Day 11
Dedicated Practice: Body Scan
Integrated Practice: In your next meeting or conversation with someone today, try listening mindfully while also putting some attention on your body language & your breathing.
Reflection Questions:
How does the way you use your body impact how you feel?
How others respond? How does attention on your body language and breathing impact your communication?
Week 2 - Day 12
Dedicated Practice: Simply Stopping
Integrated Practice: Try a 'Minute to Arrive' practice. When you start a new activity today, maybe a work meeting, maybe a meal, practice stopping and practicing one minute of silence to give yourself time to stop and become more present to this next activity.
Reflection Questions
What impact did stopping and practicing a minute of silence have on your next activity?
Week 2 - Day 13
Dedicated Practice: Relieving Stress
Integrated Practice: Pick an activity today that has the potential to trigger you or cause you stress. Perhaps it’s a commute to work, or a particular job or activity, or possibly an interaction with a difficult person. When you begin that activity, make a commitment to notice any trigger or stress response and try using SBNRR (Stop, Breathe, Notice, Reflect, Respond) to navigate the activity.
Reflection Questions:
What were the signals that a trigger response or stress was present?
What parts of SBNRR were easy for you? Difficult?
How did practicing SBNRR impact the outcome of the situation?
Week 2 - Day 14
Dedicated Practice: Self 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. Areas of my life where I can be more forgiving are …
2. If I were more forgiving of these areas, it would allow me to …
Buddy Reminder:
If you have a practice partner or "buddy," now is a great time to check-in this week if you haven't already!