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Bathe your palm in the sun for 5 minutes at least 5 times in November
Stretch out your palm under the sun for 5 minutes and feel the presence. What do you feel in your palms? What thoughts have emerged? Share your feelings with your group!
Take new routes to work/home at least once
Kicking a small habit is a good way to train our minds to become more open to new possibilities. It also helps to combat dementia. Take a new route to commute. What do you see? Have you become more present during the commute? Can you feel your energy?
Eat an international cuisine you have never tried before
Our palate can be a gateway to a new culture. A cuisine opens us to new flavors of the same crop, new methods to prepare food, and new ways to eat.
Write down 3 things you are grateful for during the day for a week
Humans are hardwired to negative bias. We tend to focus on the negatives and forget about the small positive things in our life which, when added together, far outweigh the negatives. Take stock of the positive things and write them down to solidify your thoughts.
Ask for help
Is there a task you need help with but hesitate to reach out to others? Admitting vulnerability is a critical step in self-acceptance and building a collaborative relationship, for we have the courage to admit our shortcomings and that we acknowledge the strength in others. Go ask for help. Is it as difficult as you thought? How has your relationship changed with the help giver?
Chill in your neighborhood for 30 min and observe passerby
Often we look at things without seeing them, especially those closest to us. Sit down in a neighborhood cafe, put your phone away, and observe for 30 minutes. Have you noticed anything you did not know before?
Use existing materials at home to create a piece of art
Art helps us to look at the world from different perspectives and expand possibilities. Look around your home. Are things only good for the purpose they are made for? Can we look at them in a new way and give them another meaning?
Set your mobile phone to “Do Not Disturb” mode for one day
Do you feel a second of anxiety or tension at the alert ring from your phone? What happens to your body when 200-400 of such seconds accumulate each day? Set your mobile phone to “Do Not Disturb” for a day and see what happens. Do you feel slightly more relaxed? Have you become more productive? Do you feel more control over your life?
Read a book that you disagree with
Read a book or a long article that has a position or an idea you disagree with. Be patient and try to understand where the author comes from. Have you learned anything new? Was there any blindspot in your original view? Do you think the author has made valid points?
Do something you know you will fail
Failure teaches us humility. By acknowledging and accepting our own imperfections, it promotes empathy and compassion toward others. Learning how to tolerate failure is one of the most important skills in building mental resilience against anxiety. Get defeated, may it be playing chess, a board game, or a sport at one level above yours. How does your body feel about failure? What goes through your mind? How can you become more comfortable with this sensation?
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