by Mariam Gates
You can do this breathing exercise sitting or standing.
Bring your hands parallel out to your sides.
Take a deep breath in and slowly lift your hands to meet palm to palm above your head.
Turn your palms out and exhale back to a parallel position (creating a rainbow).
Repeat, matching breath to movement (five times)
Action Step: Brushing Your Teeth
When you brush your teeth today, pay attention to the sensations and the temperature of the water. Feel the scrub of the bristles across your teeth and gums. Focus on the strong taste of the toothpaste. Notice every aspect of brushing your teeth. It is great practice for being in the moment.
Choose three words that describe what you noticed while doing this exercise.
Congratulations! You have completed the Relax and Reset Five-Day Mindfulness Challenge!
FEELING FANTASTIC INSIDE AND OUT
DAY 1
Seated Sun Breath
Take a comfortable seat.
Inhale your hands out to the side and up over your head.
Exhale and bring your hands back to your sides.
Repeat five times.
Child Pose
Press back and rest onto your heels.
Bring your head to the floor with your arms out in front of you.
Relax.
Inhale and exhale (five times).
Cat Tilt
Inhale and look up, dropping your stomach toward the ground and curving your spine.
Exhale and look toward your knees.
Arch your spine.
Repeat five times.
Noticing the Point
Sit with a balance of effort and ease.
Set your timer for three minutes.
Now bring your attention to the point in your body where you feel the breath begin: right at the tip of your nose. Bring all of your awareness to that point on each inhalation. Keep coming back to that simple point throughout your meditation.
If you notice a thought, label it (Thinking, Doubt, etc.) and come back to your breath.
One-Breath Mindfulness Exercise
Take a moment during your day to notice your in-breath and your out-breath. It does not need to be more complicated than that. Just check in, at some point—in math, at your locker, walking down the hall—to feel the moment. Take in one breath and let it out. See if you feel a little more focused and able to handle whatever is in front of you.
Reflect in your journal:
I paused and noticed one breath when ________.
I felt ________ .
Action Step: Gratitude
What are three things you are grateful for? These could be something obvious like your family or a friend, or anything at all that comes to mind: sunshine, a favorite food, the fact that there’s a school break coming up, etc. Write them down, and take a minute or two to focus on what you’ve written.
DAY 2
Seated Sun Breath
Take a comfortable seat.
Inhale your hands out to the side and up over your head.
Exhale and bring your hands back to your sides.
Repeat five times.
Child Pose
Press back and rest onto your heels.
Bring your head to the floor with your arms out in front of you.
Relax.
Inhale and exhale (five times).
Cat Tilt
Inhale and look up, dropping your stomach toward the ground and curving your spine.
Exhale and look toward your knees. Arch your spine.
Repeat five times.
Table Top Pose
Stay on your hands and knees.
Inhaling, kick your right leg back and up behind you. Look up.
Exhaling, bend your knee and bring it gently toward your forehead. (Touch knee to head if you can.)
Repeat five times and then switch to the left leg.
Balancing Table Top
Rest on your hands and knees.
Extend your right arm forward and your left leg back.
Get long through your spine.
Hold for five breaths.
Switch sides: Extend your left arm forward and your right leg back.
Hold for five breaths.
Noticing the Point
Sit with a balance of effort and ease.
Set your timer for three minutes.
Now bring your attention to the point in your body where you feel the breath begin: right at the tip of your nose. Bring all of your awareness to that point on each inhalation. Keep coming back to that simple point throughout your meditation.
If you notice a thought, label it (Thinking, Doubt, etc.) and come back to your breath.
One-Breath Mindfulness Exercise
(Continue this practice from yesterday)
Take a moment during your day to notice your in-breath and your out-breath. It does not need to be more complicated than that. Just check in, at some point—in math, at your locker, walking down the hall—to feel the moment. Take in one breath and let it out. See if you feel a little more focused and able to handle whatever is in front of you.
Reflect in your journal:
I paused and noticed one breath when ________ .
I felt ________ .
Action Step: Gratitude
List five things you are grateful for: Write them down. Take a minute or two to focus on what you’ve written.
DAY 3
Seated Sun Breath
Take a comfortable seat.
Inhale your hands out to the side and up over your head.
Exhale and bring your hands back to your sides.
Repeat five times.
Child Pose
Press back and rest onto your heels.
Bring your head to the floor with your arms out in front of you.
Relax.
Inhale and exhale (five times).
Cat Tilt
Inhale and look up, dropping your stomach toward the ground and curving your spine.
Exhale and look toward your knees. Arch your spine.
Repeat five times.
Table Top Pose
Stay on your hands and knees.
Inhaling, kick your right leg back and up behind you. Look up.
Exhaling, bend your knee and bring it gently toward your forehead. (Touch knee to head if you can.)
Repeat five times and then switch to the left leg.
Balancing Table Top
Rest on your hands and knees.
Extend your right arm forward and your left leg back.
Get long through your spine.
Hold for five breaths.
Switch sides: Extend your left arm forward and your right leg back.
Hold for five breaths.
Downward Dog
Press your palms down.
Press your heels toward the floor.
Hold for five breaths.
Walk your feet up to your hands.
Bend your knees.
Roll up to standing.
Mountain Pose
Roll your shoulders bac
k, lengthen your spine, and lift your heart.
Focus on one point in front of you.
Breathe.
Noticing the Point
Sit with a balance of effort and ease.
Set your timer for five minutes.
Now bring your attention to the point in your body where you feel the breath begin: right at the tip of your nose. Bring all of your awareness to that point on each inhalation. Keep coming back to that simple point throughout your meditation.
If you notice a thought, label it (Thinking, Doubt, etc.) and come back to your breath.
Door Handle Mindfulness Exercise
Each time you enter a different room in your school, notice your hand on the door. Does it have a knob or is it a handle? Is it cold to the touch? Does it move easily or do you have to work it? Be aware of your surroundings. Practice noticing.
Reflect:
I noticed ________.
Action Step: Gratitude
List seven things you are grateful for. Try to come up with a new list—not repeating anything from your previous days’ lists. Try to expand on what you appreciate. Write them down.
Take a minute or two to focus on what you’re grateful for.
DAY 4
Seated Sun Breath
Take a comfortable seat.
Inhale your hands out to the side and up over your head.
Exhale and bring your hands back to your sides.
Repeat five times.
Child Pose
Press back and rest onto your heels.
Bring your head to the floor with your arms out in front of you.
Relax.
Inhale and exhale (five times).
Cat Tilt
Inhale and look up, dropping your stomach toward the ground and curving your spine.
Exhale and look toward your knees. Arch your spine.
Repeat five times.
Table Top Pose
Stay on your hands and knees.
Inhaling, kick your right leg back and up behind you. Look up.
Exhaling, bend your knee and bring it gently toward your forehead. (Touch knee to head if you can.)
Repeat five times and then switch to the left leg.
Balancing Table Top
Rest on your hands and knees.
Extend your right arm forward and your left leg back.
Get long through your spine.
Hold for five breaths.
Switch sides: Extend your left arm forward and your right leg back.
Hold for five breaths.
Downward Dog
Press your palms down.
Press your heels toward the floor.
Hold for five breaths.
Walk your feet up to your hands.
Bend your knees.
Roll up to standing.
Mountain Pose
Roll your shoulders back, lengthen your spine, and lift your heart.
Focus on one point in front of you.
Breathe.
Sun Breath
Inhale your hands out to the sides and up.
Exhale your hands back down.
Repeat five times.
Volcano Pose
On tiptoes, inhale your hands over your head.
Reach high and balance.
Breathe.
Extended Bend (Ski Jumper)
Bend your knees.
Extend your hands behind you, palms facing down.
Hold for five breaths.
Chair Pose
Keep your knees bent.
Extend your arms over your head.
Focus on one point.
Hold for five breaths.
Mountain Pose
Stand tall.
Press down through your feet and extend your spine.
Gently press palm to palm in front of your heart.
Kindness Meditation (Steps 1 and 2)
Take a comfortable seat balancing effort and ease.
Notice the inhale and exhale of your breath.
The first part of the practice is kindness toward yourself. Repeat silently to yourself:
May I be safe
May I be healthy
May I be happy
Say it three times slowly before moving on to a loved one.
Now think about someone you love. This should be someone who brings a positive feeling when you think of them. Picture this person clearly in your mind. Silently give them the same wish, repeated three times:
May you be safe
May you be healthy
May you be happy
Action Step: Kindness
What are two things you have done for someone else today? If you are not sure, pay attention to this question, and come back to it in twenty-four hours. What do you do for other people?
DAY 5
Seated Sun Breath
Take a comfortable seat.
Inhale your hands out to the side and up over your head.
Exhale and bring your hands back to your sides.
Repeat five times.
Child Pose
Press back and rest onto your heels.
Bring your head to the floor with your arms out in front of you.
Relax.
Inhale and exhale (five times).
Cat Tilt
Inhale and look up, dropping your stomach toward the ground and curving your spine.
Exhale and look toward your knees. Arch your spine.
Repeat five times.
Table Top Pose
Stay on your hands and knees.
Inhaling, kick your right leg back and up behind you. Look up.
Exhaling, bend your knee and bring it gently toward your forehead. (Touch knee to head if you can.)
Repeat five times and then switch to the left leg.
Balancing Table Top
Rest on your hands and knees.
Extend your right arm forward and your left leg back.
Get long through your spine.
Hold for five breaths.
Switch sides: Extend your left arm forward and your right leg back.
Hold for five breaths.
Downward Dog
Press your palms down.
Press your heels toward the floor.
Hold for five breaths.
Walk your feet up to your hands.
Bend your knees.
Roll up to standing.
Mountain Pose
Roll your shoulders back, lengthen your spine, and lift your heart.
Focus on one point in front of you.
Breathe.
Sun Breath
Inhale your hands out to the sides and up.
