28-Day Challenge Week 4: Looking Forward

Welcome to final week of the 28-Day Challenge!  We hope you've been enjoying the opportunity to practice and integrate what you've learned in SIY.  

The theme for this week is Looking Forward. Please take a moment to watch the video and, as always, you'll find this week's daily dedicated and integrated practices below. Have a great week!

Day 22 - Day 23 - Day 24 - Day 25 - Day 26 - Day 27 - Day 28

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Return to Week 1 Practices
Return to Week 2 Practices
Return to Week 3 Practices

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Week 4 - Day 22

Dedicated Practice: Focused Attention

Integrated Practice: Pick a short task you need to do today, (e.g. writing an email, washing the dishes). During the task, practice focusing all of your attention on the task and notice when your attention wanders, gently bringing it back to the task at hand.

Reflection Question:
How does this shift the experience of doing the task?


Week 4 - Day 23

Dedicated Practice: Loving Kindness 

Integrated Practice: 3 sincere compliments/acknowledgments. Make an effort to appreciate 3 people today who have impacted your life positively.  This may be a co-worker who has helped you, or a friend who listened, or a family member who supported you. Acknowledge their efforts and the impact it had on you (either directly to them or just in writing for yourself).

Reflection Question:
What impact does this have on the rest of your day?



Week 4 - Day 24

Dedicated Practice: Leading with Purpose

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. The contributions I most want to make to the world are ...
2. Some ideas I have for sharing this with others around me are …



Week 4 - Day 25

Dedicated Practice: Focused Attention & Open Awareness

Integrated Practice: At your next meal, practice mindful eating. Bring an open awareness mindset to this practice; see how much of the experience you can be present to including the flavors and textures in the food, the sounds occurring around you and as you eat, the colors and smells, etc.

Reflection Questions
In what ways did the mindful eating practice affect your experience of eating?  
How can you apply this type of practice to other areas of your life?



Week 4 - Day 26

Dedicated Practice: Remembering Motivation

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. An intention I'd like to hold for myself is...
2. Things I can let go of are...


Week 4 - Day 27

Dedicated Practice: Body Scan

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 4 - Day 28

Dedicated Practice: Positive Future

Integrated Practice: Write for 3 full minutes for each journaling prompt below.  Once you’ve finished, take a few minutes to reread what you wrote and reflect.

Journaling Prompts
1. What I’ve learned from SIY is...
2. What surprised me is…
3. What I feel committed to is…



Buddy Reminder:

This is the perfect time for a final check-in with your buddy!