of the mindfulness week game
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Hey there, how's it going?
This is Day 6 of the Mindfulness Week Game, and to be honest, I'm getting a bit sad that we're reaching the end of it..! But at the same time, I'm excited that we've made it this far, and I also know that this is just the beginning of even more growth :)
Any stories to tell?
If there's anything that you want to share with me about your experience during the past days, send an e-mail to and let me know, because I love hearing from you!
Today's extra mindfulness insight...
Ever since we were little, we've been taught to qualify everything around us as good or bad.
Being sad is bad, and being happy is good. But if you're happy while someone else is sad, then being happy is bad.
Being hungry is bad, and being full is good. But if you ate too much, being full is also bad.
Not making mistakes is good and making mistakes is bad. But if you learned something from your mistake, then it's good! And also, not making mistakes could be bad, because it means that you're not learning anything.
Feeling tired is bad, and feeling rested is good. But if you rest too much, you get bored, so then feeling rested is bad, because feeling bored is bad.
See, in all of those examples, something being good or bad is very subjective to the person's point of view and perspective on a situation. And my point with this, is not to say that qualifying things as good or bad, is ''wrong''. My aim is simply to highlight that as human beings, we have a natural tendency and an unconscious need to qualify things as good or bad.
Now, instead of arguing if this tendency of ours is good or bad, I will choose to argue that sometimes it's necessary and sometimes, it isn't.
When it comes to human rights and growing as a society, it's important and necessary to qualify things as good or bad. We need to set healthy boundaries to coexist through mutual respect. But in many cases, it doesn't really matter if something is good or bad. What matters, is what we're going to do next, given a specific circumstance.
Maybe I made a terrible mistake. Does it matter if that was good or bad? Not really. What matters if what I'll do about it next.
Maybe I can see it's raining outside and I need to walk for 10 minutes. Does it matter if that's good or bad? Will saying ''F*ck, what a sh*itty day!!!'' change anything? Not really. What matters it that I take an umbrella with me, or that I simply accept that I'm going to get wet and feel cold for some time. But is it bad? Maybe? Does it matter? Will being mad about it, change anything? Not really.
Because we're so used to qualifying everything as good or bad, we often find ourselves in situations that are ''bad''. And the thing is that when we're in a bad situation, we've been taught to become black clouds! So we spend a lot of time being moody, because technically we're only allowed to feel happy when things are going well!
But the truth is, that if we let go of the need to qualify everything as good or bad, and instead just let things be what they are, we'll find out that life is neutral, and living in peace is easy.
Instead of seeing a world full of good and bad, you'll see a world where things are happening, and there's things that you can do about them. And that's it! Doesn't that sound simple?
And today, that's exactly what we'll practice, so get ready for the game!
As usual, find our game's general instructions down here.
Game instructions for every day
Every day, there'll be a specific thing that you'll need to bring your attention to, for 5 seconds.
We'll call these 5 seconds by the name ''5 Seconds of Peace'', and you'll be surprised by how much peace these few seconds will actually bring to you. Every separate time that you have 5 Seconds of Peace (or more than 5), you'll accumulate 1 point. So the more times you do it, the more points you'll accumulate!
Use your phone's timer to get a reminder every now and then. This is completely up to you. Personally, I'll set my timer to 2 hours. So every time it's up, I'll do 5 seconds of Peace, and reset it again, so I can get a new reminder in 2 hours.
Use a notepad to keep the count on how many 5 Seconds of Peace you have. That's it!
DAY 6 - Today's Mindfulness Intention
Today's specific thing to focus on is: TEMPERATURE.
Being from a tropical country (Venezuela), I've never been too used to anything different to 25°C! I know, lucky me. But ever since I moved to Scandinavia, I've had to adapt. And I find myself very often being either very cold during winter, or very warm during summer. It's almost never perfect! Always too much of this or that.
But lately, I've tried to experience weather as it is. Cold is cold and warm is warm. And actually, being out of your comfortable go-to temperature, is a great wait to be mindful about your surroundings, and your body's reaction to them.
Today, your goal is to pay attention to your body temperature, and to use your 5 Seconds of Peace to scan your body. By scanning your body, what I mean is that you focus on different parts of your body, and notice how they're doing in terms of temperature. Sometimes your neck feels cold, and your feet feel warm. I'm not asking you to guess and figure out what your internal body temperature is. What I'm asking you to do, is to notice how the weather, and different external temperatures, feel on you :)
Today, I want to you make an extra effort to feel your temperature, and accept it as it is. Instead of trying to make a conclusion about cold or warm being good or bad, just feel the cold or the warmth. This can be a tricky exercise because sometimes we don't feel anything! And that's great. If you can't feel anything, you can tell yourself this mantra ''It's perfect!''.
If you go out for a walk, and it's really warm, notice the feelings all over your body. Notice the stickiness of a humid day or the dryness of a dry one. Notice the sun hitting your face, your sweat being generated in different parts of your body, the wind on your face, or a rush of cold air gently passing through your arm. Also notice how you feel in general. Is the weather causing you to feel tired? Is this sun energising you or making you feel exhausted? Just take it as it is. Observe it. Take the time to just listen to your body. Put the palm of your hand on different parts of your body (on your lap, on your cheek, on your neck), and feel the temperature. Does it feel warm? Does it feel cold? Do you feel warmth on one part and cold in the other? Does the feeling disappear when you release the touch?
The purpose of today's game, is to observe how alive your body is, and how it responds to weather, removing your intellectual need to qualify weather and temperature as good or bad. Just notice what it is, and accept it as such :)
Use your 5 Seconds of Peace, to breathe deeply. See these moments as breaks from the noise of your mind. Because the fact that you're putting your attention on something so specific, will not allow you to think of anything else.
I'm ready to hear from you!
That's it beautiful. You're good to go!
Now remember to send an e-mail to and let me know what your thoughts are. I'm excited to hear from you!