7 days mindfulness challenge helps us to be in the present and engaged with whatever we’re doing at that moment free from distractions. This was held from 28 July to 3 August, 202 (7 days) through WhatsApp benefiting 40 participants.

GUIDELINES:

  1. Each day of this challenge introduces new activities that will help you to be mindfull.

  2.  As you add new ways to more mindful each day, continue to perform the previous days activities as well.

 3. By the end of week you’ll have seven opportunities to be more mindful throughout the day.

 Challenges are what makes life interesting and overcoming them makes life meaningful.

DAY 1-  MEDITATE EVERY DAY WITHOUT FAIL

Mindfulness Meditation is a form of Clear Mind meditation. Process of purposely bringing one’s attention to experiences occurring in the present moment without judgment. Mindfulness meditation is one of the type of meditation. The participants felt relaxed and tension free after meditation.

DAY 2 – PLAN YOUR DAY

 Plan your day is about writing down what are all the works you have to do today and schedule them. Prioritize the works according to your priority and time availability. From this task you can able to analyze the exact time consumption of the particular work and your brain feels good when you schedule something and work according to it. Most of the participants planned their work and were somewhat able to manage their works.

DAY 3- UNI – TASK

Unitasking is doing a single thing at a time. Researchers have proved that multitasking decreases productivity and it kills your performance. While doing a thing concentrate on it don’t do two or more tasks at a time. After practicing UNI-TASK participants feel and accept that multi-task confuses us but UNI-TASK makes works simple and effective.

DAY 4- ENJOY LITTLE THINGS

 Life is not complex. We are complex. Life is simple , and the simple thing is the right thing. Enjoy the little things in life because one day you may look back and realize they were the big things. It will help you to find the reason behind your smile. Appreciate little? moments. Start enjoying little things and make your life filled with colors. In the feedback link participants shared what are the things that make them happy and they rated to the maximum for this challenge.

DAY 5- TALK TO YOURSELF

Talking to yourself is the most important thing which we fail to do.  It helps you clarify your thoughts, tend to what’s important and firm up any decisions you’re contemplating. Talking to yourself can be beneficial because articulating your thoughts can clarify your ideas and help decision-making . So spend some time to talk to yourself. After the four days participants developed positivity and they were able to plan their work and concentrate fullflegged.

DAY 6- Write down atleast 3 thing you really appreciate yourself at the end of the day.

We often blame ourselves for making mistakes. But we should stop blaming and start appreciating ourselves for all the things you have done. Give yourself an amazing gift of self-approval. A strong self-belief builds a positive perception of yourself about the things around and the world. The participants were able to concentrate on their work more and their meditating time was increased from 10 minutes to 20 minutes.

DAY 7- BE GRATITUDE

 YOU ARE UNIQUE, YOU ARE SPECIAL, YOU ARE AWESOME.

Being gratitude is nothing but feeling of thankfulness. Write a gratitude note to yourself. In your note include the following.

1) What you are grateful for about yourself

2)Why you are grateful for you

3)Why you wouldn’t want to be anyone else but you in this lifetime.

At the end of this challenge participants were able to be mindful in whatever they are doing and they rated the maximum for this 7 DAY’S CHALLENGE.

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