The Use of Physical Exercise to Reduce Symptoms of ADHD

31 Days of Mindful Practice

 

Welcome to Kelley Counseling's First Online Series! We invite you and your loved ones to take part in this experience in order to learn and grow through these free series that we will be offering at our practice. During  the month of October 2014 we as a community are going to learn and practice mindfulness skills. This is a perfect way to gear up before the holidays begin so that you have one more tool to tame the stress. 

Each day check back for the new skill. At the end of the month this post will feature all 31 informal and formal mindfulness skills so you can continue to integrate them in your every day life once the series is completed. 

We are honored by your presence and hope you enjoy this series!

Day 1: Today you begin your mindful practice starting with only 1 minute of your evening. When you set off to bed you will do your first informal practice while brushing your teeth. Be in the moment when you do this tonight. Think about the feel of the brush, the color of the paste, the sensation in your mouth. Notice the taste, feel your teeth after you are finished. This is such a simple way to be one minded but what it does is introduces the concept of one-tasking. No need to think about the day or things to come, but only to be in the moment. You may find this difficult, but just redirect your mind back to the task if you catch your thoughts drifting, as that is part of the practice, redirection. Good luck and lets begin! 

Journal Questions: What was this experience like for me? What was difficult and what did I find came easily. 

Day 2: Today we introduce the concept of formal mindfulness with the help of a short 3 minute video. Enjoy!

3 Minute Mindfulness Video

Journal Questions: What did I need to do to set apart this time and how can I do this more often in my daily life? Was this difficult or easy and in what ways?
  
Day 3: Today we will take advantage of this beautiful fall North Carolina weather we are having (hoping it is beautiful for those who are joining us from throughout the country as well!) We will be using the every day walk to create a space of mindfulness. This can be done in 1 minute or as many minutes as you have time to carve out today. Any effort is beneficial. 

While you go outside for a walk notice what’s around you. Pay attention to the beauty of the natural world. Notice the color of the trees, the birds, the flowers, or the fallen leaves. What does the sky look like? Are there clouds? Smell the air. Is the temperature cool, warm, hot, humid, or dry? How does the ground feel against the bottoms of your shoes?  Are there houses, fields, lawns, traffic, people, children playing, or stores? How does it feel to take each step? Are you walking slowly or quickly? How does your body feel? Are you breathing heavy or shallow? 

Journal Questions: How long was my walk and did it feel like the right amount of time? How did I feel at the start of the walk and how am I feeling now?  

Day 4:  Today we will do a simple informal mindfulness skill while you complete a household task. This can be any task you do regularly, for example doing dishes. Begin the task with a deep breath and tell yourself "I will be of one mind during this task". As you complete the steps for the task think about the way you move to complete the task, things you may need to use or pick up. Do not think about the time, or what you must do next. If you notice yourself drifting simply redirect your mind back to the task at hand. Goodluck!

 Journal Questions: What was this experience like for me? Did doing this task one minded make it more or less stressful for me?

Day 5: Lets stop and relax on this Sunday before we enter the work week by doing  a short formal mindfulness skill. This is a key skill for helping to ground yourself and steady your mind. It is taken from the stress reduction manual for mindfulness. Simply click on the video link and enjoy!

Short STOP Mindfulness Activity

 Journal Questions: What does a busy mind mean to me? Am I able to notice when I am not grounded and if so how? 

Day 6: Tonight we will do formal mindfulness recording by Amelia Kelley for the purpose of letting go of tension in the body from the day or for encouraging restful sleep. 

Progressive Body Scan Meditation
1. Lie or sit in a comfortable position. 
2. Take three deep breaths and simply think of the words in and out, being mindful of the in and out action of the breath. 
3. Now, press play on this recording.

Journal Questions: Where did I feel tension in my body? Was I able to relax these parts of my body with this scan? Did I fall asleep before it was completed?

 
Day 7: Today we will do an informal practice while eating. Many times we rush through our meals without barely noticing that we are eating, or at times may be watching television or sitting on the computer. This does not allow our brains to do the important work on signaling satiation, nor does it allow us to fully experience our food. So today follow these 4 simple steps with one of your meals or snacks you have today.

1. Look at the colors on your plate. Say them to yourself in your mind.
2. Feel the weight of your utensil as you pick it up.
3. Notice the smell of the food before you bite into it.
4. Notice the texture and then the taste of the bites you take.

You can spend part of your meal in this mindful space, or perhaps the entire meal if you so choose. Good luck!

Journal Questions: Did I notice a difference in the taste or smells when I took time to experience them? Did I eat as much or less? Did I enjoy this style of eating?

Day 8: Today we will do a short formal practice that benefits both the body and the mind. Yoga, which we will do today from the seated position in as little as one minute, is beneficial for health, happiness, stress management and can help to reduce tension in the nerves and organs of the body. Follow this link and perform this easy 8 step routine. If you find that you enjoy it, repeat it until you feel all the tension release from your body. As you do this remain one, focus only on the movement of your breath and body and not on critiquing the process or your performance. Namaste. 

Short Mindful Yoga Routine

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1822

Journal Questions: What are my ideas about yoga? Have I done this before and would I be willing to pursue yoga as a mindfulness skill in the future?

Day 9: Today we will make use of an excellent resource on mindfulness while having to deal with a conflict. Below is a worksheet to help teach mindful conflict. Once you read it, use your journal time today to mindfully write about a conflict you could have applied this to in the past or one you can use it for today. 

http://mindfulhub.com/wp-content/uploads/mindful-communication-PR.pdf 

Journal Questions: What is a conflict I could apply this to? Do I feel this is something I struggle with or something I have already mastered? How may this help my relationships?

Day 10: Today we will use the method of meditation to induce a state of mindfulness. This is practice is meant to marry the two skills. Meditation and mindfulness can both improve focus and reduce stress. "The intention of Mindfulness Meditation is secular; namely, to train the mind, in the same way that we would lift weights to strengthen a muscle, to be able to concentrate -- and avoid weakly wandering around on autopilot -- for longer and longer periods of time."- Huffington Post. 

Mindful Meditation

Journal Questions: Did I find my mind wandering during this skill? If so how did I bring it back. Are there aspects of this skill I can use in my every day life?

 
Day 11: Today we will explore how the journey of mindfulness has been going for you and encourage your heart and mind to be really honest about where you are at in the process. This state of being is not easy. We are in effect working against our own natural tendency to think in a negative and protective way. Our suspicion and worries can have a survival property to them, but the problem is when they permeate even non-threatening parts of life. Today simply grab a piece of paper or a journal page and one-mindedly answer these questions.

Journal Questions: What are the top three things I find hard about this skill. What are the top three ways I can deal with these challenges. What are three ways I think this skill could help me. 


Day 12: Today we will use Art Therapy to practice mindfulness. You can take 5 minutes or preferably longer to do this task. First grab a piece of paper and some drawing materials of your choice. Sit in a comfortable position and notice your breath and the way your body feels. Using your materials draw a circle in the center of the page, as best you can, forgiving any mishaps or imperfections. In this circle you will draw anything that flows from your mind and your breath with no directions or plan. You are simply meant to witness the movement of the material you are using on the paper, the way your hand feels and the change of the image as you work. Please take as much time as you can. Enjoy!

Mindfulness Art Activity

Journal Questions: What do I see on my paper and did I plan this? What was this experience like for me and did any feelings or thoughts come that I needed to tend to during the process?

Day 13: Today we will do an informal practice that you can participate in throughout your day. In your home or at work find a rubber band or hair band and place it on your wrist. Every hour check in and take notice if you are in a state of mindfulness. The check-in is all about becoming mindful so you are doing nothing wrong at all if you find every hour you are not mindful in that moment. This exercise is about making this check in with yourself a habit. After each check-in, simply switch the band to the opposite wrist to reset the clock. 

Journal Questions: Did I remember to do the skill during the day? Was it every hour? What times of day were more difficult to remember to do this skill?

Day 14: Today we will use your work or school for mindful practice. This is an informal method of practice and can be done any time during your day. For at least 1 minute, or more, choose one task you do regularly and follow these steps:

1. List each task in your head as you do them, as simple as possible. For instance right now I am typing with the tips of my fingers and using my thumbs to press the space bars. 
2. Bring awareness to your breath during the task, deepening it. You may notice this brings on a yawn. 
3. Notice any sensations or thoughts that arise and allow them to become separate from the task.

Journal Questions: What thoughts came up during this informal practice? What activity did I do and can I do this with other activities?

Day 15: Today we will do longer formal practice. We are at the midway mark in our journey and it is time to encourage longer periods of mindfulness. Simply click on this guided mindfulness video and follow along. Enjoy!

Guided Mindfulness Video

Journal Questions: How did I feel putting aside this much time? Did I stop the video midway or finish it. Can I tell a difference when I do a longer mindfulness skill? 
Day 16: Today we will do a short informal practice with either your kids, another family member, a co-worker or a friend. Choose a moment in the day where you spend time with this person and in this moment take this time to notice what is happening in the moment. Put your phone away, turn the television off if needed, try not to put your thoughts into the future tasks of the day. Just be in the moment with this person. Notice their facial expression, the things they are saying or with children the way they play with some of the favorite toys. Take pleasure in this special moment, it helps to slow life down just enough where you can experience it.

Journal Questions: Who did you do this activity with? Was it hard to stay in the moment? How could this type of thinking and interaction effect your relationship with this person?

Day 17: Today we will play a mindfulness game, The Game of 5's.

A Game of Fives

In this mindfulness exercise, all you have to do is notice five things in your day that usually go unnoticed and unappreciated. These could be things you hear, smell, feel or see.
For example, might see the walls of your front room, hear the birds in the tree outside in the morning, feel your clothes on your skin as you walk to work, or smell the flowers in the park, but are you truly aware of these things and the connections they have with the world?
– Are you aware of how these things really benefit your life and the lives of others?
– Do you really know what these look and sound like?
– Have you ever noticed their finer, more intricate details?
– Have you thought about what life might be without these things?
– Have you thought about how amazing these things are?
Let your creative mind explore the impact and possibilities these usually unnoticed things have on your life. Allow yourself to fall awake into the world and fully experience the environment.


Journal Questions: Journal questions are to answer the above questions. 



Day 18: Today we will create a Mindfulness Anchor or token. 

-Take a piece of paper cut into a specific shape that means something positive to you, perhaps a heart of a sun, or a picture that evokes positive emotions.  
-Place this token in places that you may look at when you are normally in a hurry (which is often when we become less mindful and aware of ourselves.) Some ideas are a car mirror or even the coffee maker you set in the morning. 
- Each time you see this Mindful Anchor take three slow breaths and witness what you are doing or about to do. 
-Choose to resonate in this moment one extra moment before moving in with your day. 

The small moments help to build strength in us for the rest of our day, so do this as readily as needed. You can even teach your family what the anchors mean.

Journal Questions: What was my shape or picture and what did it represent? Did it help me to have mindful moments more often?


Day 19: Today we will do Mindful Listening

Mindful Listening

This exercise is designed to open your ears to sound in a non-judgemental way. So much of what we see and hear on a daily basis is influenced by thoughts of past experiences. Mindful listening helps us leave the past where it is and come into a neutral, present awareness.

Select a new piece of music from your music collection, something you’ve never heard before but makes you wonder what it might sound like.

Close your eyes and use headphones if you can. Don’t think about the genre or the artist. Instead, allow yourself to get lost in the journey of sound for the duration of the song. Allow yourself to explore the intricacies of the music. Let your awareness climb inside the track and play among the sound waves.

The idea is to just listen and allow yourself to become fully entwined with what is being played/sung, without preconception or judgement of the genre, artist, lyrics, instrumentation or its origin.
If you don’t have any music to hand that you’ve never listened to before, turn on the radio and turn the dial until something catches your interest.

If you don’t have a radio then take a moment to simply listen to the sounds in your environment. Don’t try and determine the origin or type of sounds you hear, just listen and absorb the experience of their texture and resonance with your being. If you recognize the sound then label it with what you know it to be and move on, allowing your ears to catch new sounds.

Journal Questions: What song did you choose? Were you able to lose yourself in the moment and really listen to the sounds and nuances in the song? Did you enjoy this?

Day 20: Today we will do a 15 mindful chair yoga routine. This routine of Mindful Chair Yoga involves gentle chair-based stretches done with a meditative awareness called mindfulness. This practice is accessible, convenient, and can help reduce stress and improve your well-being.

Mindful Chair Yoga

Journal Questions: Did you notice any changes in your mind-body after this practice? Are there aspects of this practice you can use when at work, school or home?



Day 21: Today just follow these simple directions. 

 

Journal Questions: Simply journal about your experience. 


Day 22: Today we will practice mindful touch using Makara Mudra, taken from an ancient yoga technique.

Makara Mudra – for activating the energy reserve

Makara means Crocodile in Sanskrit. Crocodile is known for its strength. After prolonged periods of rest, crocodiles can convert their reserve energy quickly and pounce on their prey at lightning speed. Human beings have similar reserve energy. Makara Mudra helps in unleashing the reserve energy. Makara mudra is specifically useful for people who feel depressed, frustrated and have too much on their plate. The reduced energy can be easily judged by the baggy eyes and dark circles around them. Makara Mudra helps if you have similar physical symptoms. Makara Mudra calms the mind. It gives you strength and serenity.

To do Makara Mudra you need to place one hand inside the other. Extend the thumb of your lower hand through the little finger and ring finger of the other and place it in the middle of the palm of your upper hand. The thumb and the tip of your ring finger touch each other as indicated in the picture. Do this mudra thrice a day for 5 to 10 minutes.

Along with Makara Mudra, you should take nutritious diet and practice deep breathing in open green spaces.

Journal Questions: How can you use this skill or things like it. Did touch help you to remain mindful?

Day 23: Today's Mindfulness skill involves changing thoughts and mind patterns to be more positive. At times when we are being least mindful we are not even aware of our emotions but rather running on auto-pilot. Use this guided meditation to mindfully change your emotions to even more positive ones. 

Mood Enhancing Meditation

Journal Questions: What emotion did I have at the start and what emotion did I evolve to?