Hey ,

We are so happy you joined us for the MINDFULNESS IMMERSION WEEKEND.

Kerri and I would absolutely love to hear from you! Please share your post - workshop thoughts with us.

Here is the weekend follow up.

It is my hope that these notes together with the provided worksheets and printouts will help to round up your weekend experience, and serve as mindful anchors whenever you need such a reminder.

In my own experience (over the years I've grown to expect this), as well as in conversations with the other WEEKEND participants, it has become very clear that post-workshop time could be quite a rocky road.

This temporary emotional roller coaster is hardly a surprise; the information presented and the soul - bearing conversations that ensued challenged many of our internal beliefs and boundaries, and for many of us pulled us way, way, waaaaaay out of our comfort zone.

During the period of integration ( and I would really like to encourage you to give yourself plenty of time for integration) you will find a new place of balance: somewhere in the middle between your old habits and the new ideas.

During this time please be tender - hearted with yourself, and also extra patient with your closest community - your family now has to adjust to a "new you," and that takes time and effort.

The next question, of course, is:

"OK, I'm sold on these practices, but where / how do I find time in my schedule?"

Here are the steps:

1. Planning and execution take place in different parts of your brain. Toggling between the two wastes mental energy. Optimize your mental energy by deciding when / where / how / how long you are going to meditate for.

2. Focusing on several different practices creates overwhelm. Optimize your mental energy by introducing just one new habit / practice to your daily routine.

3. It is super easy to stick to the outcome  - "I am going to meditate for 30 minute each day" - and then feel unfulfilled / guilty / unsatisfied if that doesn't happen. These feelings of guilt / dissatisfaction will eventually lead to dropping the practice altogether. Optimize your mental energy by sticking to behavior "I will meditate each day" vs the outcome. This will also help to release practice - related judgements.

1. Answer the following questions to identify how much time you have for new practices / activities:

 

How long would I like to meditate for?

Can I meditate for this amount of time every day?

How long can I definitely do it for every day?

How long can I do it for on my busiest days?

Once you've identified your baseline (the number from the last line), write it down in the following sentence:

I am going to {state your activity} every day for {state your amount of time}.

2. Research has shown that we are 2 to 3 times more likely to stick to new habits if we make specific plan for how we will perform this new behavior.

Please fill in the following sentence:

During the next {week / month / year} I will {state new behavior} every day at {time of day} at {place}.

3. It takes 21 repetitions / days for a new behavior to take root; 66 days for it to become automatic.

1. Once the new behavior is established, plan to increase the time you dedicate to it at about 1 minute extra per week.

2. With the load of daily demands on our time and energy, it is incredibly easy to lose track of the practice. Keep engaged through:

Connecting to like-minded community.

Through books, video, audio and on-line programs.

Here are some books that I've mentioned in the workshop:

"Scattered minds," Gabour Mate

"Codependent no more," Melody Beattie

and also some of my favorite teachers:

Here is also a link to Ted talk on How to Make Stress Your Friend.

Meditation timers / apps: I use both INSIGHT TIMER  and ENZO CLOCK.

Please let me know if I've missed anything or left any loose ends:)

Lots of heart hugs!

Julia