"The present moment is filled with joy and happiness. If you are attentive, you will see it.” ~Thích Nhất Hạnh,
Peace is Every Step: The Path of Mindfulness in Everyday Life
Welcome to the Lion's Den 6-Week Mindfulness Challenge!
Introduction to the Course:
HI, and welcome to Lion's Den Health and Wellness. I'm Katie and I'm so happy to welcome you into this 6-week challenge that I have designed to help bring mindfulness into the holiday season and into the New Year!
Ahh the holidays…’tis the season for joy, family togetherness, and gift giving. However, over-scheduling, commercial pressure to consume, busy holiday travel, and overindulgence can make “the most wonderful time of the year” quickly feel like the most stressful one. In addition to creating those negative feelings, stress can also cause our immune systems to weaken. It’s no wonder why we see so much sickness at this time of the year! The good news? We can fight back and decrease our holiday stress levels by practicing mindfulness.
What is Mindfulness
Mindfulness is the process of being aware and present in our daily lives. Becoming more attuned to the present moment means slowing down and placing awareness on sensations while we allow thoughts and emotions to arise without judgement — which is definitely more easily said than done!
The most basic concept of mindfulness is to identify an anchor that can ground you in the present moment. Anchors can be simple — some common anchors include following your breath, paying attention to body sensations, or listening to sounds. A number of things can be used as an anchor to help ground us as we practice mindfulness techniques. It’s helpful to identify your own personal anchors. During these next 6-weeks we will explore 6 different mindfulness practices to help us navigate the festive season with peace, joy and rejuvenation. I invite you to take a few minutes each week to just sit with yourself and explore some of the practices we will learn. And again I know not every practice is going to be for everyone. So notice maybe you try a certain practice and it doesn't really align with you...that's absolutely okay. This is why this is a 6-week long practice, because I want you to be able to see, and explore, and feel different things and see how they may align with you, and your unique journey.
Jon Kabat-Zinn, creator of the course Mindfulness-Based Stress Reduction describes, "practicing mindfulness is simple—but not easy. Mindfulness is a practice that takes time and effort to build. I often compare it to starting a new workout routine, and how those muscles are not going to change overnight. It’s the same with our brains."
It took me a little while to realize that the purpose of practicing mindfulness isn’t to make the present moment feel better. Even as I began to study mindfulness more in-depth, this was hard for me to understand. I struggled with my expectations around what was going to happen when I practiced being present. Surely I was going to feel more relaxed, balanced, healthier, and happier right away?
When my experience didn’t pan out that way, I thought I was doing it wrong. But the truth is, practicing mindfulness is about being present with whatever is happening. That might be stress, sadness, anger, frustration, hunger, or that itchy spot on your back. The point isn’t to stop any of those experiences. Rather, it’s to be present with them. (Unless you can reach that spot on your back. In that case, scratch away!) If you haven’t practiced mindfulness before, try to replace any judgement you might have about whether or not you’re doing it properly, with acknowledgement that you are doing the very best you can in the moment. What’s important is that you are doing it. The rest will come with practice. The more you practice mindfulness, the easier it will become to stay present and focus your attention on where you want it, rather than on wherever your mind might take you. Remember also that mindfulness is dose-related. The more you do it, the more you will benefit from it!
Tools for the Journey Ahead
Before we get started, let me share with you some of the tools that may help you on this journey. One of the first things I would encourage you to do is designate a journal, or even just pen and paper, you could even use a digital note on your phone. Utilize this throughout the process to document this journey. I like to write down any thoughts, feelings, and emotions that arise during my mindfulness practice. I feel this is very important!
Another tool would be a yoga mat, and yoga blocks. No worries if you don't have these items. Household blankets, and pillows work just as well!
A final reminder to stay kind and compassionate with yourself. It is a journey! It's important to know that there will be moments when you feel strong and ready to practice and there will be days where you don't want to show up and perhaps you don't show up. Be compassionate. Be kind. Know that's it ok to be as you are and you can just show up the next-day. And so on that note, I hope that we can come together as a collective group. I will be posting links on the Lion's Den Facebook page, please feel free to add comments and words of encouragement to others in the group. I just ask that all comments stay with the heart of this content. Please be respectful, and kind to each other. Everyone's journey is unique. Let us support each other as we journey together.
In closing, I'm so glad that you've chosen to join me on this journey. Take some time today to journal about embarking on a 6-week mindfulness challenge to self discovery, increased clarity, and create stronger connections.
We will see you tomorrow for Week 1.
Much love,
Katie
Registered Nurse, Certified Personal Trainer, Certified Wellness Coach
