Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths. Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes. With practice, you'll learn to recognize tension and tightness in your muscles and [...]
Get into a comfortable position, close your eyes, and begin breathing in through your nose and out through your mouth. As you inhale, imagine that your abdomen is inflating with air like a balloon. As you exhale, imagine that the air is escaping the balloon slowly. Remember, you do not have to force the [...]
Grit is defined as the amount of effort and perseverance you are willing to put forth toward your goals, no matter how hard it gets, even when the reward is far away. In order to have a strong mindset, you have to cultivate grit. Mindset challenge for the next 21 days, pick 1 thing that [...]
Think over the last week. Think of one mistake you made this week. Journal the mistake. First write your initial response. How did you feel? How did you talk to yourself about it? What did you say to yourself? What were the consequences. Did you have an opportunity to correct the mistake? What did you [...]
7 Days of Intention Setting Purpose: To understand the difference between goal setting and intention setting. Goal setting helps to see the future while intention setting allows you to focus on who you are in the moment and recognize and live your values. Materials: Journal How to set an intention: Your intention should be closely [...]
Materials: Journal Challenge is to plan out 1 daily goal for an entire week with one overarching goal for the whole week. Each morning write 3 action steps that are necessary in order to complete the daily goal. Each night, check off the list. At the end of 7 days, check the 7 day progress [...]
Required Time: 2-5 minutes per day and a candle Each morning or night for 7 days straight, focus on candle meditation. Choose a comfortable position, spine straight, hands rested comfortably on lap, tongue on the roof of your mouth. Start with 5 second breath in through your nose and exhale 5 seconds through your mouth [...]
Required Materials: Journal Each day participant must do: One act of leadership One act of kindness One act of gratitude Journal the acts daily. The catch to this challenge is that everyday the action you choose must be something new.
Abdominal breathing slows your entire body down; your heart rate and blood pressure reduce with each controlled deep breath you take. Your aim during this technique is to focus on your diaphragm, not your chest, as you breathe. To begin, place one hand on the chest and the other on the belly. Breathe [...]
This exercise is used by some of the most successful people around the world to clear the negativity from their minds. Get a notebook and every day at the end of the day write down up to 3 things you are grateful for. There’s no wrong way to keep a gratitude journal, but here [...]
